24 NOVEMBRE

https://www.youtu.be/H8DPnFcdPIs

STRENGTH

BARBELL

CURL + ROW 6 x 4 + 8

KETTLEBELL/DUMBBELL

CURL + ROW 6 x 10 + 16 (8+8)

NO EQUIPMENT

DIP CHAIR + ARCHER PUSH UP 6 x 12 + 6 (3+3)

WOD

FOR TIME

BARBELL
3 rounds

21 deadlift
9 front squat
6 strict pull up (6 sumo deadlift high pull)

KB/DB
3 rounds

21 american swing
15 goblet squat (15 wall ball)
12 table row

BODYWEIGHT
3 rounds

20 lunges (alternated)
15 air squat (15 box jump)
12 table row