Squats and Bench Press - using your latest 1 RM -
1x6 at 70%,
1x6 at 75%, 2x5 at 77.5%,
1x4 at 80%,
1x3 at 82.5%,
1x3 at 85%,
1x1 at 87.5%
*Please continue with your supersets: your one arm rows and biceps curls
Squats and Bench Press - using your latest 1 RM -
1x6 at 70%,
1x6 at 75%, 2x5 at 77.5%,
1x4 at 80%,
1x3 at 82.5%,
1x3 at 85%,
1x1 at 87.5%
*Please continue with your supersets: your one arm rows and biceps curls
On the 12 minutes x 4!
Run 500m
Farmer carry 160 feet 2x 32kgs/24kgs
Run 500m
160 feet of burpee broad jumps
Run 200m
*Score each round separately