Endurance:
Amrap 10 min:
15/12 Row Calories
15 Plate Ground-to-Overheads, 15/10 kg
15 Russian Twists, 15/10 kg
Amrap 10 min:
30/30 meter Single Arm Kettlebell Farmers Carry, 24/16 kg, (L1: 16/12 kg)
15 Burpees
30/30 meter Single Arm Kettlebell Front Rack Carry, 24/16 kg, (L1: 16/12 kg)
Amrap 10 min
4 Wall Walks (L1: 2 WW/20 Shoulder taps)
Active Bar Hang, 30 secs
30 Reverse Lunges
* 2 min rest between amraps
WOD:
Amrap 10 min:
15/12 Standing Bike Erg Calories D8-10
15/12 Seated Bike Erg Calories D3-5
Rest 2 min
Amrap 10 min:
15/12 Ski Erg Calories D8-10
15/12 Ski Erg Calories D3
Rest 2 min
Amrap 10 min:
15/12 Row Calories D8-10
15/12 Row Calories D3
