Hero "Bradshaw"
10 RFT of
3 HDPU
6 DL 225/155/185/125
12 Pull ups
24 DU
Powerlifting Program:
| SQUAT | BENCH | DEF DL |
|
4x7 @60% |
4x7 @60% | 5x2 @65% |
| SQUAT | BENCH | DEF DL |
|
4x7 @60% |
4x7 @60% | 5x2 @65% |
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