Row 1000m/800m
DB Chest press 12 reps at 50/35
DB seated shoulder press 6 reps at 50/35
Row750m/600m
DB Chest press 12 reps at 50/35
DB seated shoulder press 6 reps at 50/35 500M/400m
DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35 250M/200m
DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35
4 mins on 4 mins off x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.