CF LEMAN VICH
ROOKIE
A.
AMRAP 20min:
Row 150m
15 KB Swings
Run 200m
15 Burpees
INTERMEDIATE
A.
Tabata Sit ups
(Average is 8 sit-ups per 20 sec. Good is 12)
B.
For reps and time:
Tabata Push Ups
Run 1600m
Bottom to Bottom Tabata Air Squats
A.
AMRAP 20min:
Row 150m
15 KB Swings
Run 200m
15 Burpees
A.
Tabata Sit ups
(Average is 8 sit-ups per 20 sec. Good is 12)
B.
For reps and time:
Tabata Push Ups
Run 1600m
Bottom to Bottom Tabata Air Squats