On the 7 mins x 4
Row 500m
2 Rope climbs
20 DB push press 50/35
1 legless rope climb
On the 7 mins x 4
Row 500m
2 Rope climbs
20 DB push press 50/35
1 legless rope climb
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