5 rounds of
- 2 x Bench Press @ 85% of 1RM
- 5 x Knees to Bar
Then in as few sets as possible, rest no more than 10-15 seconds each break
- 50 x Pushups
Then in as few sets as possible, rest no more than 10-15 seconds each break
- 20 x Strict Pullups
Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds
- Sandbag Ground to Overhead @ 20kg
- Bike for Distance
- Sandbag Thrusters
- Bike for Distance
Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.