BEGINNERS

work in team

2 rounds of 500m row + time plank

rest 2'

2 rounds of 1000m bike + time sit up

rest 2'

2 rounds of 450m run + time v-up

rest 2'

TOTAL Time 30'

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INTERMEDIATE

Little Murph

800m run

60 pull up

120 push up

180 squat

800m run

TC 40'

WORKOUT OF THE DAY