AM SESSION:
Every 8 mins x5
Assault bike 40 Cals
4 rounds
10 Down up
50 DU
400m Row
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PM SESSION:
Front Squat:
6-6-5-5-4@2121
Rest 2 mins between
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Superset:
3 x 12 Standing Single Arm Arnold Press @2020, rest 45s
+
3 x 12 DB RDL's @2020, rest 90s
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Supinated Barbell Row:
4 x 15 reps@2120, rest 45s
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Tempo Push Ups
4 x 20@2121, rest 90s
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10 Rounds for Time:
7 Clusters@60/40kg - each set must be unbroken
100m Run