8-26

LAST night-cond

EMOM- 10×100 sprints 3×15 burpees 2x1min heavy bag knees=15-20min

SUNDAY-

Pushups 8×12 knee elbow 4x1min back bridges

bike 30min +30burpees

bike 30min

Strength-

10 sets

Benchx90x3reps

asstd chins 5

burpees 20

legraises/decline situps 10/15

=40min

WOD- 11min

22 (11 each arm) 25#DB hang snatch

22 bench dip/pushups

16 DB SNTCH

16 BD

10 SNTCH

10 BD

x 2 rounds with 22 snathes on last rounds for two sets

home 30 burpees

5×10 65# BB curls

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