6 x 500m Row (each under 1:50mins)
90secs rest between
3km Run with 5kg
Bodyweight
- 10 x Ring Push Ups
- 10 x Insteps
- 10 x Swing Dips
- 10 x Tornado Pull Ups
- 10 x Box Jumps
(5 times through)
6 x 4 Deadlifts @ 160kg
3km Run under 15mins
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5 x 1km runs @ 4:45/km
2mins rest between
Kettlebells
- 50 x Swings @ 24kg
- 50 x Snatches 24kg
- 20 x Turkish Get Ups @ 24kg (10 each Side)
- 5mins x 30/30 @ 2x16kg KB Shoulder Press (30secs work/30secs rest, rest in the rack position)
Bench Press
- 30 x 60kg
- 20 x 70kg
- 10 x 80kg
- 5 x 90kg
Archer Pull Ups
- 4 x 5 reps each side
4 x 10 Single Leg BOSU Squats
4 x 20 BOSU Kettlebell Snatches @ 20kg
4 x 20 Single Arm Torsonator Clean & Press @ 30kg
6 x 4 Torsonator Power Drives @ 20,30,40,50,60,65kg
3 x 20 Torsonator Power Twists @ 10,15,20kg
5km run under 25mins
