Monday, December 19, 2022

“Dr. Drake Ramoray”
For Time:
15/12 Cal Row
14 Single Arm Dumbbell C&J 50/35#, 22.5/16kg
50 Wall ball 20/14#, 9/6kg
15/12 Cal Row
14 Single Arm Dumbbell C&J
40 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
30 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
20 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
10 Wall ball

*alternate arms on db c&J reps every 7 reps

QuickFit
5 Rounds of:
18/15 Calorie Bike
12 Double Dumbbell Bench Press
9 Sandbag or D-Ball Clean to Shoulder + Box Step Over