June 17, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 16 June 2013 17:37


Advanced

3 rounds

1000m row

20 pull ups

20 box jumps


Intermediate

3 rounds

750m row

15 pull ups or progressions

15 box jumps or step ups


Beginner

3 rounds

500m row

10 pull up progressions

10 step ups