Fitness Program - Friday 13th October

Set 1:
Every 90seconds for 9mins
8 x L-Seated DB Press

Set 2:
EMOM for 9mins
a) 5-10 Push Ups
b) 10 x Body Row (bar)
c) 20m Bear Crawl

Set 3:
a) 3min AMRAP
Row 500m
AMRAP Burpee

Rest 3min

b) Air Bike 20/15cal
AMRAP Thrusters  (DB/Barbell)

3min Rest

c) Run 400m (Hill)
AMRAP Box Jump/Step Ups