GYM Workout
L3:
1km Row
20x Front Squats (155/105)
800m Run
20x Front Rack Lunges Per (155/105)
400m Run
50 Wallballs (20/14)
L2:
1km Row
20x Front Squats (125/85)
800m Run
20x Front Rack Lunges Per (125/85)
400m Run
50 Wallballs (20/14)
L1:
1km Row
20x Front Squats (95/65)
400m Run
20x Front Rack Lunges Total (95/65)
400m Run
30 Wallballs (14/10)
HOME Workout
EMOM X 4 MINUTES
MIN 1: Hollow Hold
MIN 2: :30 L Side Plank :30 R Side Plank
FOR TIME
18-15-12-9-6-3*
Sumo Deadlift High Pull
Burpees
*20 Alt V Ups after each full Set (workout ends with 20 Alt V-Ups)