1. 3 sets
• 10 russian swings
• 10 KB strict presses
• 10 scapula pushups
2. Strength/5 sets/ 1’30”
• 5 push presses
1. 60%…. 5. 80%
3. Intervals 5x
In a 2:00 window complete
• 250/200m row
• 15 Am. Swings
• max burpees over the rower
Rest 1’
4. Acc. Work / 5 sets
• 30 DB flutter kicks
• 15 DB biceps curl to press