Fitness and Performance
3 sets:
Goblet squats x 6 (3 sec pause)
One arm DB Row x 8-10 each
Plank hold x 45 seconds
5 x 3 minute AMRAP
3 Burpees
6 Wall balls
9 KB swings
Work:Rest = 3:1
Start each set where you left off.
Sport
“pick your pleasure”
pick 3, any order you want for time:
1 mile Run
1 mile Row
1 mile Airdyne
1 mile Ski
