*21, *18, *15, *12, *9, *6, *3 of
– Ground to overhead 40/30 kgs
* 200M Run (BEFORE each set)
Kettlebell & Dumbbell sub - 1 each arm ground to overhead
or, sorry, burpees - 1 GTOH = 1 burpee
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim