Part A:
30 WB
200m run
1 legless rope climb
Rest 90 sec
x5
Part B: Accessory work
B: Seated DB shoulder press 3x12. C: Bicep curls and tricep extension 3 x12. D: Chest press 3x12.
Part A:
30 WB
200m run
1 legless rope climb
Rest 90 sec
x5
Part B: Accessory work
B: Seated DB shoulder press 3x12. C: Bicep curls and tricep extension 3 x12. D: Chest press 3x12.
2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds. Can you finish?