METCON
Warm Up
2 Rounds:
200 m Row
8 Good morning
8 walking lunges
8 Burpees
8 EB Thruster
Metcon
‘Hari Pahlawan WOD’
10 Min AMRAP
11 KB Swing (16/12 kg)
11 Box Jump (60/50 cm)
Rest 3 mins
10 Min AMRAP
11 abmat sit up
11 Thrusters (30/25 kg)
Rest 3 mins
10 Min AMRAP
11 Burpees
11 Reverse KB Goblet lunges (16/12 kg)