מועדון כושר רחובות

10:00 Rowing Warmup (grab a light KB and a partner) While one person rows 250m, the other person performs Sumo Deadlifts. Switch While one person

Fitness: 12:00 AMRAP 3 Front Squat 50m DB/KB Suitcase/Farmer Carry 6 Front Squat 100m DB Farmers Carry 9 Front Squat 150m DB Farmers Carry And

Fitness For Time: 5 Rounds 40 Single Unders 10 Box Dips rest 2min 5 Rounds: 40 Single Unders 10 Burpee plate jumps Rxd For Time:

Fitness 400m run 30 deadlift 10 muscle up box transitions 20 front squat 10 pike pushup 10 power snatch 400m run RX 800m run 35

Warm-up: Run 200m at 100m perform 15 Air Squats at 200m perform 15 Sit-ups (at the box) Run 200m at 100m perform 15 Good mornings