31/01/2017

BEGINNERS

10 pull ups

200m run

15 push up

200m run

20  air squat

200m run

15 burpees

200m run

10 Ring Row

tc 12'

———–

INTERMEDIATE

6 rounds for time

3 hspu

6 PC 

9 Pull Up

12 cal row

rest 1:30 tc each rounds 1:30