11/17 Saturday

Warm Up:
5rnds:
ROW 100
5 SQUATS
5 WALKING LUNGES
5 PVC PASS THRUS
Fitness/XFit Sport
5 x 30 sec Row ALL OUT @ Damper 5, 3 min b/t
+
3 x 50 sec Row @ 97% @ Damper 5, 4 min b/t
+
6-8 sets @ 85-90%:
15 sec Push-ups
30 sec KBS – 32/24kg
45 sec Double Unders
90 sec rest