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

 

 

 

 

WORKOUT OF THE DAY