General Warm-up
Then..,
4 Rounds:
(0-2min.)
Row 500m/Bike .7/.5. Run 400m
(2-3min.)
Max Alt. DB Lunges 50/35
(3-4min.)
Max DBall ground to shoulder 100/80. or Double KB Clean 53/35
(4-5min.)
Max BB curls 45/35+
(5-6min.)
Max Push-ups. (elbows in)
(6-7min.
Max Anchored Sit-Ups /GHDs
(Rest 2min.)
Each round is 9min. Restart the clock each time. 36min. total.
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