Fitness
For time:
30-25-20-15-10
Burpees
KB swings
Sit ups
Performance
KB @ 24kg/16kg American style
Sport
10 minutes of thoracic mobility
10 minutes working on splits and handstand positions
15 minutes rowing:
4 minutes @24, steady, 1 min @28 full pressure
4 minutes @24, steady, 1 min @30 full pressure
4 minutes @24, steady, 1 min @32 full pressure
