Benchmark Barbara.
5 Rounds for time: 20/10 Pull Ups, 30/20 Push Ups, 40/30 Sit Ups, 50/40 Air Squat, 3 min Strict REST. 40 min Cap.
Endurance WOD:
3×500/400 m Row – 1 min Rest between intervals. 10 min Cap
3×400/300 m Speed Fit – 1 min Rest between intervals. 10 min Cap
3×500/400 m Ski Erg – 1 min Rest between intervals. 10 min Cap.
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
