Hybrid Cardio
Warm up
row 500 m
then try every movement 5 reps (start with light weight)
Conditioning
21-15-9
DB snatch (Right) (22,5kg / 15 kg)
DB snatch (Left)
wall ball (9/7 kg)
-2 minutes rest-
15-12-9
Dual KB hang power clean and press (2×16/12 kg)
Rowing/Bike/Ski cal
-2 minutes rest-
9-6-3
Dual KB Lunges (right) (2×16/12 kg)
Dual KB Lunges (left)
Farmer’s carry lap (2×16/12 kg)
Time cap 35 mins