15 min @ 90% aer:
row 150 m
5 push ups
5 KBS - 1pd
5 push ups
5 box jumps - step down - 20"
(rest walk 5 min)
15 min @ 90% aer:
35 DU's
5 toes to bar
5 parallete push ups
5 toes to bar
10 squats
(rest walk 5 min)
15 min @ 90% aer:
VC 1min
5 KB snatch r/h
10 lunges
5 KB snatch l/h
10 back extensions
