200 DU
400m run
40 KBS 24/16
150 DU
300m run
30 KBS
100 DU
200m run
20 KBS 24/16
200 DU
400m run
40 KBS 24/16
150 DU
300m run
30 KBS
100 DU
200m run
20 KBS 24/16
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