Aerobic capacity-
2 minutes each-
1- Row for calories
2- Slow & steady pace burpees (goal is to find pace that will not make you stop)
3- rest
* Total of 4 rounds
Metcon-
Every 2 minutes-
Task #1- 6 squat cleans 70/40kg
Task #2- AMRAP of DU untill 30 seconds left
Task #3- rest 30 seconds
* Total of 5 rounds
