BEGINNERS
4 rounds of:
Lactacid work
10 cal M/10 cal W bike
8 hang dumbbell.c.squat (with 2 dumbbell)
8 stoh with 2 dumbbel
10 cal M/8 cal w Row
tc each round 2'
rest 2'
tc 16'
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INTERMEDIATE
Amrap 15'
12 Thrusters 45/30kg
8 push up
4 Bmu
rest 1' each rounds
target 6 rounds