Lunge Flow 2.0 video

Every 3min for 15min:
-10 V-ups
-15 Abmat sit-up
-20s. row, for max cal

*Do all sets unbroken and go every row ALLOUT.
Score is rowed calories combined.

5km run

This workout consists on resistance and calories burnout

300 Calories - CAP Time 20:00

100 Cal - Row
100 Cal - Assault Bike
100 Cal - Ski

5min amrap
5x HSPU
10x Box jump overs
3min rest
5min amrap
5x Hang power snatch 35/25kg
10x burpees
3min rest
5min amrap
5x Double Kb front squats
10x Push ups

5 rounds for quality

8 thruster light
10 GHDsu
8 wall ball 6 kg
10 t2b
8 hip thruster moderate

CNJ MAX
Clean pull 5x2
Dumbell strict press 5x4

Two 10 minute amraps without a break between - Go straight from Workout 1 to workout 2

Wod 1 - 10 min amrap

• 12 Wallballs
• 6 Chest 2 bar

Wod 2 - 10 min amrap

• 12 Burpees
• 6 Toe 2 bar

Score is total amount of reps performed

for time
500run
21 burpees pull up
500run
15 burpees pull up
500run
9 burpees pull up

change happen when we want to stop

With a partner
Helen
Rest 3 mins
Elizabeth
Rest 3 mins
Fran
Rest 3 mins
Grace
Rest 3 mins
Diane