WOD
25 min AMRAP
200 m Run
7 Hang Squat Clean RX 60 kg
12 Chest to Bar Pull Ups/Pull Ups
Endurance WOD
A. 1000/800 m Run 7 min Cap
B. TABATA Echo Bike 3 min REST
C. 1000/800 m Run 7 min Cap
D. TABATA Row Erg 3 min REST
4X8 Bench Press
4×8 Push press
4X10 DB incline Alternate chest press
4ss x 10 Chicken pres +10 Arnold press
3ss 15 dips + 30/40 hollow rocks+ 30/40 Arch rocks