A: Deadlifts
Every 30 sec x 20
1 rep at 75%
B: 3x15 bicep curls
C: Bent over DB single arm row 3x12 as heavy as you can.
D:"JT"
21-15-9 of
HSPU
Ring Dips
Push ups
A: Deadlifts
Every 30 sec x 20
1 rep at 75%
B: 3x15 bicep curls
C: Bent over DB single arm row 3x12 as heavy as you can.
D:"JT"
21-15-9 of
HSPU
Ring Dips
Push ups
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back