Tuesday 12.4.2018

"FITNESS"

Every 4 minutes, for 32 minutes (8 sets):Row 200/150 Meters12 Jumping Lunges9 Burpees4-6 Strict Pull-ups

"PERFORMANCE"

Every 4 minutes, for 32 minutes (8 sets):Row 200/150 Meters9 Burpees12 Pull-ups30 Double Unders

"COMPETITION"

Same as Performance.

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets