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  • Kat

Monday 20.03.23



A. Tempo Strict Pull Up (41X1)

4s x 4-8 reps

B. 4 Rounds for time:

400/350m Row

8 Pull Ups

8 KB Goblet Squat (32/24kg)

8 Push Ups

8 KB Goblet Squat (32/24kg)

*1 min rest between rounds.

(20 min cap)


A. See Fitness

B. 4 Rounds for time:

400/350m Row

8 Chest to Bar Pull Ups

8 DB Front Squats

8 DB Push Press

8 DB Thrusters

*1 min rest between rounds.

DB: (22.5/15kg)

(20 min cap)


For time: 20/10 Calorie Ski 40/30 Calorie Bike Erg 60/70 Calorie Row

80/70 Calorie Ski

100/90 Calorie Bike Erg *2 minutes rest between sets.


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