Dynamic warm up

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 102 kg. and throw 10 kg ball to 10-ft. target
Women deadlift 70 kg and throw 6 kg. ball to 9-ft. target

”REST”

Workout 12.1

Complete as many reps as possible in 7 minutes of:
Burpees😍

✌🏼CE & CJ