adrenalin dump

adrenalin dump

front raise hold (Max reps)
30 sec on 1 min off
odd- dumbbell front raise hold ahap
even super man hold
Metcon (Calories)
1 min max calorie assault bike
3 rounds
6 thrusters 95/65
6 burpee box jump
1 min max row calorie
2 rounds
8 pendley rows 95/65
24 wall balls
1 min max cal assault bike
1 round
10 man makers
20 v ups

score is time and total calories accumulated

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