
Performance
A. 24-21-18-15-12-9-6-3
Db thrusters 50/35’s
Pull-ups
Fitness:
A. Amrap 11
2.4.6.8 ladder
Wall ball
Pull-ups / ring rows
//
For all post conditioning
Strength:
A1. Bench press x 5
A2. 5-7 slam balls
A3. Russian twist or kb windmills
Performance
A. 24-21-18-15-12-9-6-3
Db thrusters 50/35’s
Pull-ups
Fitness:
A. Amrap 11
2.4.6.8 ladder
Wall ball
Pull-ups / ring rows
//
For all post conditioning
Strength:
A1. Bench press x 5
A2. 5-7 slam balls
A3. Russian twist or kb windmills