Row 120/100 cals
40 Burpees over the rower
20 Single DB S2O at 70/50 (switch every 5 reps)
Rest 3 mins
Row 60/50
20 Burpees over the rower
10 Single DB S2O 70/50
Rest 3 mins
Row 30/25 cals
10 burpees over the rower
5 Single DB S2O 70/50
Row 120/100 cals
40 Burpees over the rower
20 Single DB S2O at 70/50 (switch every 5 reps)
Rest 3 mins
Row 60/50
20 Burpees over the rower
10 Single DB S2O 70/50
Rest 3 mins
Row 30/25 cals
10 burpees over the rower
5 Single DB S2O 70/50
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