21/11/2015

21/11/2015

BEGINNERS

50 Burpees

500m Row

80 Squat

500m row

100 Sit up

500m Row

TC 17'

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

INTERMEDIATE

emom 6'

5 rep Back squat nel minuto 70%

rest 1'

emom 6'

10 rep SP 70% nel minuto

rest 1'

emom 6'

15 rep ASW nel minuto

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

ADVANCED

TC 8'

4 rounds of

10 dl 100kg

10 burpees to bj

after 4 rounds

rest time max meters of row


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Map - Location