Fitness
90 seconds row calories
90 seconds AMRAP strict push ups
Rest 3 minutes
90 seconds row calories
90 seconds AMRAP strict pull ups
Rest 3 minutes
90 seconds row calories
90 seconds AMRAP ab mat sit ups
Rest 3 minutes
90 seconds row calories
90 seconds AMRAP air squats
Score is Calories + Reps
Performance and Sport
Buy in:
3 sets NFT
250 m jog
12 – 15 Wall balls
15 minutes
Build up to heavy Front Squat
15 minutes
Build up to heavy Rack Jerk
Cash out:
10 minutes light rowing with low SPM and damper setting
