BEGINNERS

2×1500 m run rest 1/1

2x 800m run rest 1/1

2x 400m run rest 1/1

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INTERMEDIATE

3 rounds of:

1′ Bike 400w/300w

rest 30″

1′ Thrusters

rest 30″

1′ Row 1:43/1:50

rest 30″

1′ Dumbbell Snatch 20kg/12,5kg

WORKOUT OF THE DAY