Row/Ass bike Intervals
* Complete 5 sets for total Cals:
2 mins on, 2 mins rest
Conditioning
* Complete 30-20-10 reps for time:
DB snatch (22.5/15kg)
Wall balls (9/7kg)
- 3 mins rest –
*Then straight to 10-20-30 reps of:
Alt. DB Clean & Jerk (22.5/15kg)
Burpees over DB
*Cap time 25mins (including the 3 mins rest)
* All athletes must take the full 3 mins rest