Group Warm Up: Coaches pick
2 Rounds for Time:
200m Run / Row / Ski
16 KBS
16 Pull Ups
16 Front Squats
200m Run / Row / Ski
14 KBS
14 Pull Ups
14 Front Squats
200m Run / Row / Ski
12 KBS
12 Pull Ups
12 Front Squats
RXD+ 52.5kg
RXD 42.5kg
Scaled 35kg
*T/C 30mins **pick the cardio and stick with it
***encourage the run
Group Finisher: EMOM12 (3 Rounds)
· Cal Ski
· Cal Bike
· Cal Row
· Rest
Round 1 15/12/10 cals
Round 2 16/13/11 cals
Round 3 17/14/12 cals
*so RXD+ would be 15 cals on 1st round, 16 cals 2nd and 17 3rd
**reset machine each time
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