Warm up 3 rounds 20 shuttle runs - up and back in length of room
20 kick backs
20 sit ups
Workout
2km row for time
4 sets of 6 bench press
Approximately @70% of max
Resting 90 seconds between each set
Max set of push ups (chest to ab mat)
Cool down 500m walk + 10 mins myofascial work
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🔆Warm up 1km row 🔆Workout 21-15-9-9-15-21 of wall ball shots kettlebell swings calories - row or air assault bike 🔆Cool down 500m walk...
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