Session 1

A/ Cardio : Rowing
5 000m pour le temps

B/ Conditioning : Assault bike intervals
8 séries de 30sec ON / 30sec OFF

Session 2

A/ Metcon : By team of 3
1) Amrap 12min
60 Wall ball shots (20lbs/14lbs)
40 Box jumps over (60cm/50cm)
20 Deadlifts (100kg/65kg)

– 8 minutes de repos –

2) 5 rounds
75 DU
21 Thrusters (40kg/25kg)
15 Pull ups synchro by 2
9 Burpees facing the bar synchro by 2
– Time cap : 20 minutes.