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  • Writer's pictureJason

Sunday 20.11.22

Updated: Nov 15, 2022



A. 3 Rounds:

A1. 15 Barbell Hip Thrust

A2. 15 Unbroken Banded Pull Ups

B. 3 Rounds for time

10 Bent Knee Ring Rows

150m Run

20 Plate Drag Throughs (5kg, each drag = 1 rep)

25 Dumbbell Step Ups (22.5/15kg)

30/24 Calorie Bike Erg

*21 min cap / 7 min cap per round.


See Fitness


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