☄️ Warm Up
12 min EMOM (every minute on the minute)
1- row
3- burpee broad jumps OR wall push up turn and jump
☄️ Workout
21/15/9
Of each - 15 min TIME CAP
21 calories row OR air assault bike
25 wall balls
20 1 arm dumbbell clean and press/jerk
☄️ Cool down
Row half pace for 500m
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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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