Perjantai 18.10.2019

WOD

Metcon (time)

For time:

21-15-9 reps of

Calories row

Burpees over rower

(cap 6:00)

Rest 2 minutes

For time:

21-15-9 reps of

Calories bike

Weighted box step-overs. 

(cap 6:00)

M: 24” & 15kg DB’s

N: 20” & 10kg DB’s

Accessory:

3-5 rounds of: 

20 Banded hip raise 

10/10 1-leg deadlift – light/moderate

30-60s Wall squat hold 

Rest as needed.