Dec 2019

20191227

A:(7)
3 sets, of:
Seated External Shoulder Rotations x 15/15 reps
Shoulder Flyes x 15 reps
Push-ups x 10 reps

B:(FBB, UNITALERAL)
4 sets, of:
Single arm Over head Kettle Bell Carry x 40/40 meters @16/12kg

C:(TEAM)
In teams of 2:
Row 500 meters
Burpees Boxjump Overs x 60 reps
Kettlebell Swings x 50 reps @24/16
Then …

Row 500 meters
Abmat Sit-ups x 50 reps
Thrusters x 40 reps @40/30kg
Then …

Row 500 meters
Assult Bike @40 cal
Box Jumps x 50 reps
Then …

Row x 500 meters
Single arm Over head Reverse Lunges x 60 reps @22.5/15kg
Pull-ups x 50 reps (Ring Rows)