3 Rounds Circuit training 2 min ON, 1 min OFF
1st Max meter Sled Push RX 100 kg
2nd AMRAP 10 Halo Slam Ball Throws + Cross Body Mountain Climbers
3rd Max meter Speed Fit Run
4th Side Plank Elbow 1 min Right – 1 min Left
Upper body B
A. 4×10 narrow grip bench press
B. 4×10+10 incline bench press drop set
C. 4ss 10 weighted dips 10 Seated bicep dumbell bicep curls
D. 4ss 10 top down bicep curls max effort Tricep dips
E.30″/45″ L sit hold + 1/1.30 plank
Full body
A1.3 sets of: 8 cal Ski Erg 10/10 Single arm Db clean n press 6 burpees
A2.3 sets of : 8 cal echo bike 10 Goblet Cyclist squat 12/12 Banded single leg Hip thrust
A3.3 sets of: 8 cal Row 8-8 Bulgarian lunges 8 Swings
A4. 3 sets of: 12/ 12 Side hip raise 10 alt V ups 20 toe touches 10’’ hollow hold
