CF
3 rounds of:
1 minute max calorie row
30 seconds rest
1 minute max burpee box overs
30 seconds rest
1 minute max calorie ski
30 seconds rest
1 minute max reps bear complex 50kg/35kg
30 seconds rest
Sweat
each workout is every 5 minutes for 2 rounds - each workout has a 3 minute time cap
a)
20/15 x calorie row
15 x burpees
25 x kettlebell swings 32kg/24kg
15 x burpees
20/15 x calorie row
-4:00 rest-
b)
20 x wall ball
15 x hang power cleans 40kg/30kg
20 x front squats 40kg/30kg
15 x hang power cleans 40kg/30kg
20 x wall balls
-4:00 rest-
c)
20/15 x calorie ski
15 x press-ups
25 x air squts
15 x press-ups
20/15 x calorie ski
-4:00 rest-
d)
20 x alternating dumbbell snatch 22.5kg/15kg
15 x slam balls 12kg/9kg
25 x double-unders
15 x slam balls 12kg/9kg
20 x alternating dumbbell snatch 22.5kg/15kg