Trainer Warm Up 15 Min.

Skill: TGU (15 Min.)

15 min. to work up to a true 1 RM left and right. Use odd objects like Barbells if needed.

then Conditioning. Back in the gym after indulging and resting it´s time to get ones heart rate up again…

„WOD“ (15 Min.)

3 Rounds of

40 seconds work 20 sec. Rest.

Rotate through movements 

• WallBalls 20/14lbs
• SDLHP 32/24//24/16kg KB
• Box Jumps 50cm all divisions.
• Push Press 42,5*/30*//30/20kg
• Row* for Cal.

*Competitors use axle bar, and Assault Bike Cal.

Score: Reps. and Cal. Super light weights =super fast movements! Make every Rep. Count!

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