Team WOD 25 min AMRAP 500 m Run, 15 Wall Ball Shots RX 12 kg, 9 Dead Lift RX 80 kg
Endurance WOD:
Every 2 min for 24 min
A. 250 m Run
B. 18/14 Cal Echo Bike
C. 20/15 Cal Ski Erg
Push session
12-10-8-8 bench press
4x S.S 10 chicken press dumbbell +10 dumbbell shoulder press
3xS.S 10 incline fly +10 dumbbell overhead ext
3xS.S 12 trx tricep ext +8/12 trx/swiss ball knee tack
Full body
A1.3/4 set of: 10 bent over barbell row 10 Db clean n press
A2.3/4 sets of : 10 Front rack squat 12 kB swings
A3.3/4 sets of: 8-8 Reverse lunges 8-8 Cossack squat
A4.3 sets of : 10 cal skierg 10 push ups 10 goblet squat 10 ring rows
A5. 3 sets of: 10 vups 10 bicycle abs 20’’ /30’’ L sit hold
