Thursday 1st December 2022

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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