A: 1 RM Jerk - taken from the rack or blocks.
B: 3 x 20 GHD back extension.
C: 3 x10 GHD raises.
D: Side plank hold 1 minute each side X 2 rounds
A: 1 RM Jerk - taken from the rack or blocks.
B: 3 x 20 GHD back extension.
C: 3 x10 GHD raises.
D: Side plank hold 1 minute each side X 2 rounds
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round