1 | 1. 3 Steady Sets |
15 GHD sit ups | |
5 DBall Clean over EACH shoulder | |
8-10 Ring Dips 20×1 | |
2 | 2. 6×4 @75-80% of DL RM – @21×1 – must stop and reset rep on the ground. No TnG |
3 | 3. 6×4 TnG PS – Build through your sets – AIM for TnG AND QUALITY |
4 | FT: |
600m Run | |
40 Unbroken KBS – pick a weight you can go unbroken on. Push the run | |
400m Run | |
30 Unbroken KBS | |
200m Run | |
20 Unbroken KBS |