A. 3-5 rounds of:
- 5 reps Bench Press
- 5 reps Barbell Bent over row
- 5-8 reps Ring Dips
- 5-8 reps Strict Pull-ups
- 20-30 sec handstand hold or plank
Approx. 15 mins to complete
B. Two sets (Each for time) of:
- 500m Row into 400m Run
Start second one at 10 mins on the clock so expectation is for effort to be flat out.
Set one starts 0.00, set 2 starts at 10.00
The faster you go, the longer the rest.
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