10mins 85% effort:

– 25 DU

– 5 DB front rack forward lunge R and L + push press (moderately tough)

– 7 ring rows

rest 3mins

 

10min 85% effort:

– Row 150m

–  DB snatch alternating (tough)

– 5 burpees to plate

rest walk 3mins

 

10mins 85% effort:

– AD 20cals

– FW 50m (tough)

– 10 situps