BEGINNERS

3 rounds of

250m run

15 burp

25 cal row/20 cal w

15 burp

25 cal bike/15 cal w

15 burp

TC 20'

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INTERMEDIATE

6 rounds of

8 DL

10 D.Thrust one arm (each rounds change the arm)

12 OH Lunge with bumpers

TC 10'

WORKOUT OF THE DAY