A)CARDIO
3 SETS
2 AMRAP
150/100m Ski-Erg
In the Remaining Time Max WallBall
-Rest 2:00
2 AMRAP
150/100m Row-Erg
In the Remaining Time Max Box Jumps
-Rest 2:00
2 AMRAP
1:00 min Max Distance Bike or Run
In the Remaining Time Max Kb Swings
-Rest 2:00
(yeni başlayan üyeler için mesafeler azaltılabilir !)
B)CORE
3-4 Sets
20-30 Sec Weighted Plank
24 Alt V-Ups
20-30 Sec Hollow Hold