Tuesday, September 6th, 2022

5 rounds / 30 seconds work / 1 minute rest

Overhead Dumbbell Hold

10 rounds / 30 seconds on / 30 seconds off
Banded Palof Hold (5 rounds per side)

* progressively make the plank less stable by using rings or lifting a limb if it is to easy for 30 seceonds

As mant reps as possible in 15 minutes

8 DB thrusters (45/30)
12 pull-ups
16 DB deadlift (45/30)