10 Rounds for Time:

20/16 Calories Row*
15 Push Ups

• Must be completed under 1 minute

• Every seconds Over adds 1 Push Ups

• Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

CAP 25

Max reps

5 rounds:
15/12cal Ski
10 Box Jump Overs 60/50cm
10 GHD Sit-ups
30sec Sandbag Bearhug Hold 60/40kg

Pendlay row on a plate 4x8 reps

Warm Up
Bar 4 x 4

40% 4 reps x 2
50% 4 x 1
60% 4 x 4

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AMRAP 12

13 Hanging Knee Raise
5+5 Hang Dumbbell Snatch
20 Air Squat
0:30 Wall Sit

RestDay!

A1: Push ups 4x12
A2: SA KB rows 4x10/arm
B1: Banded over head triceps extensions 3set
B2: DB biceps curls 3set
C: SA DB Shoulder flys 3set

A: Bench press 5x3
B: Strict pull ups 3x10
C1: Db Incline Bench press 30grader 2x10
C2: SA DB rows 2x8
D: DB Shoulder flys 3x12
E: SA Cable triceps extensions 2x8