WARM UP / TABATA
02:00 ON / 00:30 OFF x 3:
- 9 Cal Machine
- 9 Air Squat
* Remaining time : wall-sit
STRENGTH (12mins)
4 Sets:
- 12 Bench press
- 12 Bend over rows
- 12 DB Seated Press
WOD
AMRAP 8:
- 200m Machine
- 20 KB Swing
- 15 Med-ball sit-ups
* 2mins rest
AMRAP 8:
- 8/8 DB hang clean and jerk
- 10 hand release push ups
- 10 DB box step over
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