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
A:Back squats:
1x10 at 60% 1x8 at 65% 1x6 at 67.5% 3x4 at 70%
B:Front squats 3x5 at 20% less than your last set of back squats.
C: Benchmark "Helen"
3 RFT of
400m run
21 KBS 24/16
12 pull ups