BEGINNER

4 RND

12 Dl

9 wb

12 burpees over the bar

9 wb 

12 Dl

tc. 2' rest 1/1

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INTERMEDIATE

1 km row + max rep burpees over the erg

tc 6'

2' rest

AMRAP 6'

200m run 15/12 cal bike

rest 2'

6' AMRAP

70 du/150 su 1' plank

WORKOUT OF THE DAY