WARM UP
5 min erg
Then
3 rounds
5 Arch Rock
10 Crossover Lunge
15 Band Pull Apart
WORKOUT
AMRAP 15
Climb the ladder
1.1.1.2.2.2.3.3.3….
D-Ball Ground To Shoulder 45/30kgs (not over shoulder)
Box Jump 24/20
Bike Erg Calorie
REST 5MINS
AMRAP 15
Climb The Ladder
1.1.1.2.2.2.3.3.3….
Wall Ball 20/14
DB Hang Snatch 22.5/15kgs
Ski Calorie
COOL DOWN
40 Calorie Easy Pace Airbike