A. Every 2 minutes, for 10 minutes (5 sets):
- 20 x Lunges @ 20kg per hand
B. Every 3 minutes, for 15 minutes (5 sets):
- 4-6 x Bench Press @ 70kg
C. Three sets of the following:
- 8 x Single-Arm DB Row @ 20kg
8 x Weighted Situps @ 10kg - 8 x Deadlift @ 60kg
Results: The format was taken from CF Invictus with some slight modifications. Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row. Part C took 5 minutes, but time is not very important in this one. Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.