15/03/16

A. 10 mins to work up to achieve a new heavy single BB strict press Then: Every 5 mins for 35 mins Row 20 cal 50 double unders 10 DB man makers Or Every 5 mins for 35 mins Bike 20 cals 5 single arm KB clean and jerks (5 each arm) 20 hollow rocks…

08/03/16

As a pair complete the following in 10 mins x 3 rounds 200 Double Unders 30 Burpee Box Jumps 40 Thrusters @ 40kg/30kg OR As a pair complete the following in 10 mins x 3 rounds 90 cals Assault Bike 30 Burpee Ball Slams 40 Push Press @ 40kg/30kg