WARM UP
on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,
Burgenger Skill & Transfer
4 rds: 250m row, 3 x1 hang snatch, 2 OHS then,... 3 rds: 10KB swing 10kb goblet, 1rd: 4 rope climb
tabata 20/20 - bridges, v sit ups, k2e sit-ups
