Warm up: At 70% effort, complete: 100 Double-Unders 30 Wall Ball Shots (9/6Kg) 30/22 Calorie Assault Bike
Bench press (2 rounds of): *Set 1 – 15 reps 70% of BW *Set 2 – 12 reps 80% of BW *Set 3 – 9 reps 90% of BW *Set 4 - 6 reps 100% of BW Rest 2 minutes between sets
Workout: For time: 100/70 Calories of Assault Bike 60 Deadlifts (80/60Kg)
Rest until the running clock reaches 20:00, and then…
Two rounds for time: 60/40 Calories of Rowing on Concept 2 20 Handstand Push-Ups
then… 400 Meter Run 25 Toes-to-Bar
Postworkout:
Your choice