Hero WOD Bert
For time:
50/40/20 Burpees,
400 m Run,
100/80/30 Push Ups,
400 m Run,
150/120/40 Walking Lunges,
400 m Run,
200/160/50 Air Squat,
400 m Run,
150/120/40 Walking Lunges,
400 m Run,
100/80/30 Push Ups,
400 m Run,
50/40/20 Burpees
Endurance WOD
A. 3×4 min Run for meters
B. 3×4 min Row Erg for Cal
C. 3×4 min Echo Bike Cal & SU (2 min bike, 2 min SU)
* 1 min REST Between Sets, 2 min rest between stations.
REBUILD YOUR STRENGTH
Day 2
4×8 deadlift
4×8 Chin ups
4×10 dumbell invented row
3×10/15 Australian pull ups
3x 15/20 sit ups + 10/15 ghd back extension