A: Test your 500m row
B: Back Squats: Work up to a heavy set of 6
C: Plank work - 90 seconds side, front, side
A: Test your 500m row
B: Back Squats: Work up to a heavy set of 6
C: Plank work - 90 seconds side, front, side
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym