Every min on the min for 12 min
3 Deadlifts
Conditioning
- For Time
- 20-16-12-8-4 reps of:
- Bench Press 155/105 adv weight 185/115
- pull ups
- Calorie Row
Cardio Burn
100 squats
100 sit ups
100 KBs
400 m run
75 squats
75 sit ups
75 KBs
400 m run
50 jump squats
50 sit ups
50 KBS
400 meter run
25 Jump squats
25 sit ups
25 KBS
then
5-10-15-20-15-10-5
KB deadlifts
DB floor press
X-vups