Warm up

Workout prep.2x
30 secs Row
30 secs Ski
5 Reverse inchworm
​10 Banded uppercut
30 secs Plank
​

WOD​
​
Every 1:00 X 12

1- 12 Bench press
2- 12 Ring row
3- 50ft. DB Lunges
4- Rest

Every 2:00 X 10

1- 400/350 350/300 300/250 250/200 meter Ski
2- 200ft. Sandbag carry
3- 400/350 350/300 300/250 250/200 meter Row
4- 100ft. Sled push
5- 75ft. / 75ft. /  50ft. / 25ft. Burpees broad jumps
​
​
||| Niveau 1(50/30) (3/2)
||| Niveau 2 (70/50) (5/3)
||| Niveau 3 (100/70) (6/4)
||| Niveau 4  (150/100) (7/5)