Back and Chest

CrossFit Pally – Bootcamp

Weightlifting

Bench 4×3 5 sec ecc

Pull-ups 3×3 5 ecc

Metcon

5 TABATAS

1- slam ball/ chest pass

2- Bike

3- Ring Dips/ RIng Row

4- Plank Ext

5- Band Sprints (wrap band around rig)