In pairs, complete as many rounds as possible in 30 minutes:
Between 0:00 – 10:00 perform:
4 Devils Press, 20/15 kg
4 Dumbbell Box Step-ups, 20/15 kg (60/50 cm)
*Alternate round for round
Between 10:00 – 20:00
8 Toes-to-bar or GHD sit up
8 Dumbbell Lunges, 20/15 kg (dumbbells held down by side)
*Alternate round for round
Between 20:00 – 30:00 perform:
10/8 Calories Row
10 Burpees
*Alternate round for round
*RX+ 22.5/17.5 kg dumbbells
Overload
Back Squat
3-3-3-3-3