14/01/2019

14/01/2019

BEGINNERS

4 rounds of:

Lactacid work

10 cal M/10 cal W bike

8 hang dumbbell.c.squat (with 2 dumbbell)

8 stoh with 2 dumbbel

10 cal M/8 cal w Row 

tc each round 2'

rest 2'

tc 16'

-----------------

INTERMEDIATE

Amrap 15'

12 Thrusters 45/30kg

8 push up

4 Bmu

rest 1' each rounds

target 6 rounds

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