BEGINNERS
50 Burpees
500m Row
80 Squat
500m row
100 Sit up
500m Row
TC 17′
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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
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ADVANCED
TC 8′
4 rounds of
10 dl 100kg
10 burpees to bj
after 4 rounds
rest time max meters of row