*45 on/45 off for 30 mins
Rower above 1500 cals/hr
*on min 10mins
7 t2b
4 pistols
*ladder
Strict pull up
Strict ring dip
-8mins
*strict press sets of 3
Start at 40 up by 5kg to 80kg guess that's 9 sets or so
* from 80kg push press sets of 3 up to 100kg in jumps of 5kg with 3 sets at 90kg so....11sets
*heavyish squat clean doubles
Start at 60 up by 5kgs to 90 and 7 sets at 90kg. So 13 sets
* on the 2min for 20mins (10sets)
50 du's
10 wall ball to 12ft target
*10 mins handstand holds.
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