- May 30, 2021
- 1 min read

Friday 28/05/21

WORKOUT SPECIFIC WARM UP

500 M ROW

20 CALF PUMPS

5 INCH WORMS

10 SPIDER LUNGES

10 HIP OPENERS & HIP CLOSERS

10 SQUATS

10 KIPS

10 PULL UPS

10 FRONT TO BACKS

10 SHOULDER PRESS

TEAM FRIDAY – THE CHASE

PARTNER A STARTS THE WORKOUT

PARTNER B IS THE CHASER AND STARTS

AFTER A FINISHES ROW

AFTER EACH ROUND SWITCH PLACES

(IF YOU GET CAUGHT 10 BURPEES IN REST PERIOD)

6 ROUNDS FOR TIME:

250 M / 200 M ROW (SCALE TO SUIT)

15 WALL BALL SHOTS (9/6KG)

10 MB SIT UPS (9/6KG)

10 MB THRUSTERS (9/6KG)

15 MB RUSSIAN TWIST (9/6KG)

250 M / 200 M ROW (SCALE TO SUIT)

90 SECONDS REST BETWEEN SETS

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