30 Sept 22

Dynamic
High Knees Down
5 Burpees
High Knees Back
Butt Kickers Down
10 Air Squats
Butt Kickers Back
Soldier Kicks Down
5 Ring Rows or Pull Ups
Toe Taps Back (Flex Foot you’re tapping)
Sumo Squat Down
5 Burpees
Split Jerk Lunge Back
Metcon

AMRAP10

250M Row

15 Wall Balls (20,14)

15 KBS (53,35)

Bench Press

Bench Press 10@60%, 8@65%, 6@70%, 6@75%, 6@80%

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