Ti 11.2.

a) Row 1000m for time

b) e1,5m x 12

1 set

E1.5M x 4

• 10 lateral box step over
• 5-10-15 shuttle run
• rest for rem time

2 set

E1.5M x 4

• Max rep Pull up strict
• 4 set max rep
• rest for rem time

3. set

E1.5M x 4

• Max rep push up
• 4 sets max rep
• rest for rem time