Every 6 minutes x 6
6 Bench press at 75%
6 deadlifts at 75%
One set of strict pull ups (please use a band if set is less than 8)
Every 6 minutes x 6
6 Bench press at 75%
6 deadlifts at 75%
One set of strict pull ups (please use a band if set is less than 8)
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back