20.08.20

PART A
core strength
3 rounds of (9min)
45 ” on 15” off
-M.B sit ups
-Side planks pulses alt
-GHD Back ext.

PART B
4 sets of
3/4 rope climb or 8/10 strict rope pull ups
15/20 mt hswalk or 3/4 wall climb
1 ,5 min rest b2n rounds

PART C
3 rounds of
600 mt run, 60 sec rest
300 mt run, 30 sec rest
1 min max cal Bike/Row
2 rest b2n rounds