CF LEMAN VICH
ROOKIE
A.
Every 5 min for 25min (5 Rounds):
Row 500m
20 Wall Ball
INTERMEDIATE
A1.
Good mornings
10-10-10-10
Rest 30s
A2.
Chinese Plank (face up)
30s-30s-30s-30s
Rest 30s
(ok to weight the planks)
B.
4 Rounds for time:
Row 500m
5 Burpee Muscle Ups