BEGINNERS
30 Pull Up
450m Run
TC 3:30
rest 1′
40 Push Up
450m Run
TC 3:30
rest 1′
50 Squat
450m run
TC 3:30
—————–
INTERMEDIATE
3 rounds of:
rest 1/1 TC 3:30 each round
250m row
9 burpees lateral bar
12 clean squat 50kg /30kg
9 burpees lateral bar
250m row