BEGINNERS

1 –  5 x 30” max effort – 30” 200 wat BIKE

rest 1

2 – 1250m row – > 250m row max effort  | 250m recovery

rest 1

3- 1000m run tc 5′

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INTERMEDIATE

EMOM 14′

ODD 5 Bench Press on the floor 80% di 1 rm

EVEN 2 DL + 1 Clean Squat (90% del clean)

WORKOUT OF THE DAY