This workout consists on resistance and calories burnout

300 Calories - CAP Time 20:00

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

600m run
21 deadlifts
21 box jumps
21 wall ball @9/6kg
3 rope climbs

400m run
15 deadlifts
15 box jumps
15 wall ball @9/6kg
2 rope climps

600m run
9 deadlifts
9 box jumps
9 wall ball @9/6kg
1 robe climp

Deadlift ~50-55%

TC: 40min

40 min amrap at consistent pace:
30/25 cal row or ski
30 KB swings 24/16 kg
30 m walking lunges
60 s rest

AMRAP 15 ski erg for distance

5km run

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.

Amrap 10'
9 thrusters 35kg
35 double under

Lunge Flow 2.0 video

FRONT SQUAT

4-4-4-2-2
After Every set: 3 seated box jumps (high box)

• eli sarjan jälkeen 3 istuen lähtevää boxihyppyä korkeelle boxille (koita olla räjähtävä)

For time:
50-40-30-20-10cal Row
15cal Standing Assault bike after every set of rowing.
Rest 2min after AB