17 Nov 22

Metcon

AMRAP7

250m row

10 S/H swings

5 (5 second) squats

5 pvc passover cycles

 

Bills Miserable Abs 2
30-4 count swimmers kicks
30 Pulse Ups
30 Diamond Pulse Ups
15 Leg Climbers
30 Oblique Crunches, each side
15 Leg raises w/ Med Ball (10,8)
immediately into
15 Leg raises (no Med Ball)
50 Med Ball side taps in V-sit

2 RNDS

 

Metcon

AMRAP7

10 push up

20 walking lunges

30 singles

 

Rest 2 min

AMRAP7

5 burpees

10 DB push press

15 ABMSU

 

Rest 2 min

AMRAP7

15 air squats

10 plate ground to overhead

5 pull ups/ring rows

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