Monday 20230821
![](https://crossfiteast.com/wp-content/uploads/2023/08/DSC_0131-1024x683.jpg)
Dumbell Circuit
500 Meter Row
Shoulder Circuit Warm up I, Y, T
10 Second Hollow Hang ( piked pull up position )
5 sets of 12 reps each. Rest 2 minutes. Repeat
Still Leg Deadlift , Deadlift, Bent over Row
Push Press, Goblet Squat, Russian Twists
10 Second Static Support ( Dip )
400 Meter Run, rest 2 minutes Repeat