A: Deadlifts:
3x8 at 50%
2x6 at 60%
1x5 at 65%
B. 3 x 30 GHD back extensions
C: Seated DB strict press 4 x 8
D: Max calories on the ski erg in 40 seconds
rest 1:20 X 2
A: Deadlifts:
3x8 at 50%
2x6 at 60%
1x5 at 65%
B. 3 x 30 GHD back extensions
C: Seated DB strict press 4 x 8
D: Max calories on the ski erg in 40 seconds
rest 1:20 X 2
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