4mins on 2 mins off.
Round 1 and 3 row 1000/800m.
Round 2 and 4 - 4 rounds of 4 squat clean thrusters 185/125 and 8 bar hop burpees.
Score is total rest time.
4mins on 2 mins off.
Round 1 and 3 row 1000/800m.
Round 2 and 4 - 4 rounds of 4 squat clean thrusters 185/125 and 8 bar hop burpees.
Score is total rest time.
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3