WARM-UP
6 rounds of:
Row-ling
100m (+ / - m = burpees)
*5 rep penalty cap
AMRAP in 3-6-9-12 (Rounds + reps)
3-6-9-12-15...
Calorie Row (or) Bike
Burpees
Ball Slams @ 40/20
*continue where you left off after each AMRAP and rest for 1:30 between AMRAPs
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