20 min AMRAP 7 Burpees,
9 Hang Power Clean RX 50 kg,
21 Air Squat,
1 min strict REST.
Endurance WOD:
3 Sets 2 min ON, 1 OFF Row Erg.
3 Sets 2 min ON, 1 OFF Echo Bike.
3 Sets 2 min ON, 1 OFF 20 m Speed Fit
Legs definition
4×10 front squat
4×20 back rack forward lunges + 12 swiss ball leg curl
3x 45/1 heavy sled push +10 leg extension (cable or nordic)
3x1min banded step backs
3×20/25 swiss ball crunches + 15 swimmers
Mixed conditioning FBB
A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust
A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha
A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends
