3 rounds of
- 3 x Windmills each side @ 8kg
Then 2 rounds of
- 10 x Paloff Press per side
30 seconds on / 30 seconds off for 16 minutes
- Kneeling Halos @ 14kg Clockwise
- Kneeling Halos @ 14kg Counter Clockwise
- Marches @ 32kg Left
- Marches @ 32kg Right
Finisher, for max distance, one minute on / one minute off for 8 minutes of
- Bike intervals alternate sitting and standing each on round
(On = cadence of 80-90/Off = cadence of 60-70).
Results: Finisher 6.3km.