Reverse D T BB Beatdown
06 Push Press
09 Hang Power Clean
12 Deadlift
Scale weight/reps to suit. If weight is light. Increase the reps
5 Rounds. Follow each Round with the following run/jog
400 m 600 m 800 m 600 m 400 m
DB or KB versions
06 SA Push Press each arm
09 SA Hang Power Clean each arm
12 SA Deadlift each arm
5 Rounds. Follow each Round with the following run/jog
200 m 300 m 400 m 300 m 200 m
09 Burpees
12 Tricep Push ups (Hands 6 - 8 inches apart)
15 Bend 'N' Stretch
5 Rounds. Follow each Round with the following run/jog
400 m 600 m 800 m 600 m 400 m