1:15 on 45sec off off x3
Rest 2:00 mins
x 4 cycles (So yes 12 rounds total)
Cycle 1 and 3 - 56 DU, 14 DB Push Press 50/35, AMRAP lunges,
Cycle 1 and 4 - 7 MU, 14 DB front squats, AMRAP lunges
1:15 on 45sec off off x3
Rest 2:00 mins
x 4 cycles (So yes 12 rounds total)
Cycle 1 and 3 - 56 DU, 14 DB Push Press 50/35, AMRAP lunges,
Cycle 1 and 4 - 7 MU, 14 DB front squats, AMRAP lunges
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%