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