23 min AMRAP: 9 chest-to-bar pull-ups, 15 Power Clean RX 60 kg, 21 Air Squats, 400 m Run.
Circuit interval training 4 Rounds, 1 min WORK, 1 min REST.
1st Echo Bike,
2nd 20 m Suffle Run
3rd Ski Erg
4th Burpees Plate Jump
C.
4ss 10 military press + 10 chin ups
3ss 12 dumbell high pull + trx T pull
3ss 12 side raises + 12 db seated alternate db bicep curls
3ss10+10 hammer bicep curls (drop set)+10 incline dumbell skull crasher 3x max ring rows + 40″/1′ plank
Mixed conditioning FBB
A1.4 sets of: Emom 15 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust
A2. Emom 15 45’’ Echo bike 12 Glute bridges 15 push ups
A3 Emom 15 45’’ Run 10 Ring rows 12 oblique side bends
