Friday – 210723

Friday – 210723

SWOD

Every 3 minutes for 15 minutes (5 sets), complete:
Back Squat x 2 reps – start at 60% and build to a heavy set

WOD

3 rounds for time of (7 min cap):
12 Farmer DB Lunges (50s/35s)
3 Ring Muscle Ups

……….

BURN

Every 4 minutes for 24 minutes (6 sets), complete:
10 Alternating Slam Ball over the shoulder
6 Ball Slams
2 Overhead Ball Toss
100m Bear Hug Slam Ball Carry

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