Week 3: day 18
Wu: 3 rds
1 min cardio
10 hip 90/90
20 m tiger walk
10 "S"
A: PowE3 x5
12-15 du kb floor press 8-32kg
12-16 kb gorilla row 8-32 kg
10 bb bench row (choose weight!)
B: 21-15-9
Cal row
Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg
Burpee over row
Every rounds 3 rope climb (rx leg less/ beginner ring row or flor)
C: 3-4 rds
30/30 sec star side plank
1 min arch hold
Streching!!!