10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round
Part B:
Row 1 km at your 2km pace
rest 2 mins
Row 500m at your 1km pace
rest 1 mins
Sprint 300m
10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round
Part B:
Row 1 km at your 2km pace
rest 2 mins
Row 500m at your 1km pace
rest 1 mins
Sprint 300m
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3