BEGINNERS
TC 4′
500m row + rest time max rep burpees
rest 4′
TC 4′
the number of burpees the first step + 500m row
rest 4′
cash out 400m run
—————–
INTERMEDIATE
4 rounds
12 cal Bike
9 Thrustres a 50kg/35kg
12 Bumpers lunge 20kg/10kg (totali)
TC 2:30 each rounds rest 2:30