BEGINNERS

4 Rounds of

200m run

12 BJ

9 FS  50kg /30kg

12 BJ

200m run

TC 3:30  each round

rest 1/1

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INTERMEDIATE

Work in team

team 2 person

8 rounds of

1 person  250m row Max Effort – 2 person max rep ghd/sit up

TC 16

WORKOUT OF THE DAY