WU/Moderate pace condition

3 rounds: 2 minutes on / 1 minutes off

Workout A

• 45 sec. Row
• Amrap: 10 Abmat sit-up + 10 Burpee

Workout B

• 45 sec. Echo bike
• Amrap: 10 Thruster (light weight) + 10 KB russian swing

Bodybuilding

3 super sets:

• 8-12 Press
• 10+10 Db bent over row

rest 90 sec-2 min