KW 16

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

4 SUPERSETS

10 DUAL KB Z PRESS

10 KB BENT OVER ROW

20 SEC HOLLOW ROCKS

90 SEC REST

 

EVERY 2 MIN X 6

1 POWER CLEAN AND JERK + 1 SPLIT JERK

 

FRONT SQUAT

4,3,3,3 TEMPO 44X4 (4 SEC NEGATIVE, 4 SEC HOLD, FAST STAND UP, 4 SEC PAUSE AT THE TOP)

 

AMRAP 15

19 WALL BALLS

19 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

100 AIR SQUAT

 90 SIT UP

 80 DU

 70 WALL BALL

 60 AMERICAN KB SWING

 50 BURPEE

 40 TTB

 30 BOX JUMP

 20 PULL UP

 10 HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X 4

10 BANDED HAMSTRING CURL

5 BACK SQUAT (CLIMBING WEIGHTS)

 

EMOM 12

1: 20 SEC PULL UP

2: 20 SEC TTB

3: 20 SEC DU

 

 

IN 2 TEAMS OF TWO

 10 ROUNDS

12/10 CAL ERG BIKE

6 BURPEE BOX JUMP OVER

TC 20 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

TEAM WOD (2 OR 3)

AMRAP 35

1 MIN ON – 1 MIN OFF

25 PUSH UP, CLIPPING YOUR PARTNER

25 SYNC PLATE GROUND TO OVERHEAD

20 SYNC RUSSIAN TWIST WITH PLATE

20 SYNC OH WALKING LUNGE WITH PLATE

20 SYNC TTB

10 SYNC BURPEE TO PLATE

KW 14

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: WEIGHTLIFTING

 

3 SETS

8 DEADLIFT

10-12 NARROW STANCE GOBLET SQUAT

 

3 ROUNDS

5 STRICT PRESS (BANDED LOAD)

3 PUSH PRESS

 

EVERY 2 MIN X 8

1 POWER SNATCH + 1 HANG SNATCH + 1 OH SQUAT

 

AMRAP 8

8 HANG CLEAN AND JERK

8 TTB

160M RUN

2 MIN REST

AMRAP 8

8 DUAL DB THRUSTER

8 BURPEE OVER DB

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY LEFT ARM

3-5 STRICT PULL UP 

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY RIGHT ARM

6-8 RING ROW

1 MIN REST

 

3 SETS

10-9-8 DB BENCH PRESS

10-9-8  BARBELL BENT OVER ROW

 

EVERY 3 MIN X 6

16 WALL BALL

16 CAL ROW

4 WALL WALKS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 10 (40 SEC ON – 20 SEC OFF)

1: 15 RUSSIAN KB SWING

2: 10 BURPEE

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 PAUSE (AT THE KNEE) DEADLIFT

 

3 ROUNDS

10 DEFICIT DEADLIFT

12-14 FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME

25/ 20 CAL ROW

16 SUITCASE WALKING LUNGE

25/ 20 CAL BIKE

16 TTB

 

 

SAMSTAG: 10:00 – 11:00 UHR

KURS ENTFÄLLT!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX ?????

 

 

SONNTAG: 11:00 – 12:30 UHR

1000 M RUN

50 AIR SQUAT

800 M RUN

40 PUSH UP

600 M RUN 

30 SIT UP

400 M RUN

20 BURPEE

200 M RUN

10 PULL UP

KW 13

MONTAG: 10:00 – 11:00 Uhr

OSTER- SPECIAL

 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

3-5 EXPLOSIVE PUSH UP

5/5 SINGLE ARM KB SNATCH HIGH PULL

8-10 SINGLE ARM BOTTOMS UP KB FLOOR PRESS

1 MIN REST

 

4 SETS

10 BENCH PRESS (2 SEC NEGATIVE)

12/12 SINGLE ARM DB ROW

 

EVERY 90 SEC X 4

8-10 BURPEE

3-5 PULL UP

DIRECTLY INTO:

EVERY 90 SEC X 4

8 BURPEE

10-15 BARBELL PUSH PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

EMOM 10

1: 3-5 DEADLIFT

2: 3-5 BOX JUMP STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 DB ROMANIAN DEADLIFT

12-16 ALT. COSSACK SQUAT TO A BENCH

 

3 ROUNDS FOR TIME

24/18 CAL BIKE OR ROW

12 DB HANG CLEAN AND JERK

8 DB BOX STEO OVER

90 SEC REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

5 ROUNDS FOR TIME

18 CAL ROW

15 BURPEE OVER THE BAR

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

2 MIN REST

KW 12

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

7 ROUNDS FOR LOAD (20 MIN)

1 DEADLIFT

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

 

3 ROUNDS FOR QUALITY

30 DU

6 DEVIL PRESS RIGHT ARM

6 THRUSTER RIGHT ARM

6 SNATCH RIGHT ARM

6 OH REVERSE LUNGE RIGHT ARM

30 DU

6 DEVIL PRESS LEFT ARM

6 THRUSTER LEFT ARM

6 SNATCH LEFT ARM

6 OH REVERSE LUNGE LEFT ARM

 

FOR TIME

20 POWER CLEAN

400 M ROW

15 SQUAT CLEAN

400 M ROW

10 POWER SNATCH

400 M ROW

5 SQUAT SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

EVERY 2 MIN X 6

6-8 BENCH PRESS (70-80% 1 RM)

 

EMOM10

EVEN: 10-12 PUSH UP

ODD: 5-8 PULL UP

 

EVERY 6 MIN X 3

3 WALL WALK

6 BURPEE

9 TTB

12 ALT. KB GORILLA ROW

15/12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

3 ROUNDS

10/10 SINGLE LEG ROMANIAN DEADLIFT

6/6 BOX HEEL STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 ALT. BARBELL BACK RACK WALKING LUNGE

15 SEC REST

12 BANDED PULL THROUGH

60 SEC REST

 

AMRAP 16

5 PULL UP

10 AMERICAN KB SWING

20 ALT. GOBLET REVERSE LUNGE

30 SIT UP

80 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.3

FOR TIME

5 ROUNDS

10 THRUSTER

10 CHEST TO BAR PULL UP

 

1 MIN REST, THEN

 

5 ROUNDS

7 THRUSTER

7 BAR MUSCLE UP

TC 15 MIN

KW 11

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

2 FRONT SQUAT

1 PUSH PRESS/ JERK

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH (42,5/ 30 KG)

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

3 PUSH PRESS + 3 PUSH JERK + 3 SPLIT JERK

 

3 SUPERSETS

8-10 DB CHEST FLY

6 RING DIP

 

 

5 ROUNDS FOR TIME

10 BARBELL PUSH PRESS

15 CAL BIKE/ SKI

10 BARBELL SUMO DEADLIFT HIGH PULL

15 SIT UP

10 THRUSTER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 ROUNDS

5/5 DB SUITCASE JUMPING LUNGE

15 SEC BIKE SPRINT

 

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS)

5 BACK SQUAT

 

3 ROUNDS

20 ALT. DB SUITCASE WALKING LUNGE

15 SEC REST

12 PIKE LEG LIFT OVER

60 SEC REST

 

 

AMRAP12

4 DEADLIFT

8 BURPEE

20 WALL BALL

240M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.2

AMRAP 20

300 M ROW

10 DEADLIFT 

50 DU

 

KW 10

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH PULL

1 POWER SNATCH

1 HANG SQUAT SNATCH

1 BACK SQUAT

1 PUSH PRESS

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 SPLIT JERK

 

EMOM 15

1: PULL UP

2: DUAL DB BOX STEP UP

3: ROW

4: SUMO STANCE DUAL DB ROMANIAN DEADLIFT

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

2 PUSH PRESS + 2 PUSH JERK + 2 SPLIT JERK

 

3 SUPERSETS

6 DYNAMIC LOAD BARBELL (BANDED KB) STRICT PRESS

8 DUAL DB SEATED ARNOLD PRESS

20-30 SEC RING PLANK HOLD

 

20-15-10-5-10-15-20

AMERICAN SWING

WALL BALL

ALT. DEVIL PRESS

CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 SUPERSETS

8/8 BARBELL BULGARIAN SPLIT SQUAT

20 SEC BEACH LEG ADDUCTOR BENCH HOLD

 

3 SETS

10 HAMSTRING CURL ON A ROWER

8 BOX SQUAT

 

4 HEAVY ROUNDS 

15 RUSSIAN KB SWING

10 KB SUMO SQUAT

10 KB SUMO DEADLIFT

20 (10 LEFT LEG, 10 RIGHT LEG) SINGLE ARM KB OVERHEAD WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

OPEN WORKOUT: 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX: 22,5/ 15 kg

 

KW 9

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

7 KIPPING PULL UP

7 KB CHAINSAW ROW RIGHT ARM

7 KB CLEAN RIGHT ARM

7 KB CHAINSAW ROW LEFT ARM

7 KB CLEAN LEFT ARM

 

AMRAP 8

15 MEDBALL THRUSTER

15 CAL BIKE/ 20 CAL ROW

15 POWER CLEAN

 

3 MIN REST

 

AMRAP 8

10 OH SQUAT

10 ALT. DB SNATCH

10 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

10 BARBELL INCLINE BENCH PRESS

6-8 AUSTRALIAN PULL UP

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTS)

 

AMRAP 14

10/8 CAL ROW

5/5 SINGLE ARM DB CLEAN AND JERK

6-8 HR PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 X 1 1/4 BACK SQUAT (CLIMBING WEIGHTS)

 

3 ROUNDS

10 SINGLE LEG HIP THRUST (LEFT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (LEFT)

10 SINGLE LEG HIP THRUST (RIGHT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (RIGHT)

1 MIN REST

 

1 ROUND (80% INTENSITY)

5 MIN ROW FOR METERS

5 MIN BIKE FOR METERS

5 MIN RUN FOR METERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

40 ROUNDS 

1 SNATCH (42,5/ 35 KG)

3 PULL UP

20 DU

 

KW 8

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

8-10 SNATCH GRIP ROMANIAN DEADLIFT TO SHRUG

12 ALT. KB GORILLA ROW

 

10 ROUNDS OF:

3 SNATCH  (40/ 30 KG)

5 BAR FAING BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

4,4,4 BARBELL Z PRESS

10 PRONE ROW 

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTED)

 

EMOM 15

1: 1 ROUND OF DT (47,5/ 30 KG)

2: 6-10 PULL UP

3: 5/5  SINGLE ARM DB CHEST PRESS 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 BACK SQUAT TEMPO 20X1 

 

3X

8/8 UPSILATERAL SUITCASE CURTSY SQUAT

12 WEIGHTED FROG PUMP

 

AMRAP 15

20 BOX STEP UP

20 PUSH UP

10 BOX JUM, STEP DOWN

5 HANG POWER CLEAN (42,5/ 35 KG)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

 

50 ROUNDS FOR TIME

1 POWER CLEAN

2 FRONT SQUAT

3 SHOULDER TO OVERHEAD

4 BURPEE TO PLATE

RX: 42,5/ 30 KG

TC 25 MIN

 

KW 7

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

8 SNATCH GRIP DEADLIFT

8 SNATCH PULL

6-8 PIKE PUSH UP

 

AMRAP 20

16 ALT. DB SNATCH

16 CAL ROW

16 AMERICAN KB SWING

16 ALT. KB BOX STEP UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

6,6,6 BARBELL Z PRESS

10 DB FRONT RAISE

 

100 DB BENCH PRESS

EVERY BREAK 3 PULL UP/ RING ROW

 

3 ROUNDS FOR TIME

10 THRUSTER (42,5/ 30 KG)

10 PULL UP

 

REST 3 MIN

 

3 ROUNDS FOR TIME

10 THRUSTER (47,5/ 35 KG)

5 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 4

5 FRONT SQUAT TEMPO 20X1 (HEAVIER THAN LAST WEEK)

 

3X

8/8 BARBELL DEFICIT BACK RACK REVERSE LUNGE

12 SEATED CALF RAISES (WEIGHTED)

 

AMRAP 15

18 DEADLIFT (50/ 35 KG)

16 BACK SQUAT

14 HANG CLEAN

12 FRONT SQUAT

10 PUSH JERK

EVERY 2 MIN = 20 DU/ 40 SU

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

2 ROUNDS:

 

AMRAP 4

6 TTB

8 BURPEE TO TARGET

 

2 MIN REST

 

AMRAP 4

6 THRUSTER (50/ 35 KG)

8 PUSH UP

 

2 MIN REST

 

AMRAP 4

6 POWER CLEAN (50/ 35 KG)

8 BOX JUMP

KW 6

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

FOCUS: SNATCH

 

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

10 SNATCH GRIP DEADLIFT

12  BANDED KNEE DRIVES

8/8 WINDMILL

 

9-8-7

POWER SNATCH (50/ 35 KG)

30/24 CAL BIKE

3-2-1

POWER SNATCH (50/ 35 KG)

OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

8,8,8 BARBELL Z PRESS

10 PLATE PRESS

 

2 SUPERSETS

30 SEC PLANK ALT. ARM+ LEG LIFT

10 KB AROUND THE WORLD

 

EMOM 20

1: 14 ALT. DB HANG POWER CLEAN AND JERK

2: 16 ALT. DB OVERHEAD LUNGE

3: 10 DB SQUAT

4: 10 CAL CARDIO

5: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN

 

EVERY 2 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK REVERSE LUNGE

 

AMRAP 15

30 DU

15 SUPINATED GRIP BODY ROW

10 CAL BIKE

15 DB GOBLET SQUAT (22,5/ 15 KG)

15/15 DB POWER ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

13/10 CAL BIKE (15/12 CAL BIKE)

2 COMMANDO PULL UP

10 BURPEE

10 DUAL DB THRUSTER