ROOKIE
A1.
DB External Rotation
6-6-6-6
Rest 30s
A2.
Bent Over DB Row
6-6-6-6
Rest 30s
A3.
Scapular Push Ups
6-6-6-6
Rest 1 min
B.
FGB Style for 2 Rounds, 2min per station:
Row Calories
Rest
Weighted Step Ups
Rest
Sit Ups
Rest
INTERMEDIATE
A.
Push Press
8-8-8-8-8
Rest 2 min
B.
AMRAP 12 min:
Row 12 Calories
12 Sit Ups
12 Toes to Bar
CF LEMAN NYON
INAUGURATION IN TEAM OF 2 A. AMRAP 3min: Max Burpees Synchro B. AMRAP 3min: 10 KB Swings 5 Gobelet Squats (alternating Rounds) C. AMRAP 3min: 10 Box Jumps 10 Sit-ups (work in the same time)