A. Take 12 -15 min to 3 sets complete:
A1. DB renegade rows x 8-10/arm
A2. Rear foot elevated goblet split squat @ 30X1 x 8-10
A3. Ghd sit-ups x 20
B. For time
3-6-9-12-15
Front squats 115,75
Burpees over the bar
Run 200m between each set
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For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
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A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
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