A:10 rounds of:
Row 30/24 cals, rest 1:1 (work to rest ratio).
B: Seated one arm shoulder press 3x15
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
A:10 rounds of:
Row 30/24 cals, rest 1:1 (work to rest ratio).
B: Seated one arm shoulder press 3x15
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
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