WARM UP
For quality:
3/3 Lunge Flows
25 Air Squat-to-Med Balls
25 Medicine Ball Thrusters
Handstand Hold, 1 min
ENDURANCE
For time:
Row, 2021 m
-- then --
9 rounds of:
3 Thrusters, 60/40 kg
17 Toes-to-bars
3 Wall Walks
17 Burpees
-- then --
20 Sandbag Over Shoulders, 70/50 kg
-- then --
Row, 2021 m
In Teams of 3
immer 1 Person am arbeiten.
COOL DOWN
For quality:
Assault Bike (Easy Paced), 5 mins
Child's Pose, 2 mins
Sphinx Pose, 2 mins
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