Every 3 minutes for 5 rounds perform the following:
- 5 x Strict Press @ 50kg
- 5 x Single Arm Dumbell Rows @ 20kg
Then 5 rounds of:
- 7 x Dips
- 9 x Sandbag/Medicine Ball Cleans
To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).
Results: For part 1, only could do 4 presses in the 3rd and 5th rounds. For the metcon: 4:14.