Row 1KM then
21-15-9
pull ups
and SDHP 95/65
Power Program:
| SQUAT | BENCH | DL | |||
| 2x4 @75% | 4x4 @80% | 2x3 @80% | 2x2 @85% | 2x3 @75% | 5x2 @81% |
| SQUAT | BENCH | DL | |||
| 2x4 @75% | 4x4 @80% | 2x3 @80% | 2x2 @85% | 2x3 @75% | 5x2 @81% |
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