Wednesday, 11 October 2017

EVERY 2:00 FOR 10:00
CLEAN + TEMPO FRONT SQUAT 32X1 + JERK
*BEGGIN FROM 65% OF YOUR 1RM
AND BUILD OVER THE COURSE

EVERY 2:00 FOR 18:00
ST1: 400m RUN *(ADV: START WITH 8 TARGET BURPEES RX: START WITH 5)
ST2: CAL ROW ADV:40/25 RX:30/20 SC:20/13
ST3: REST
*THIS IS A 2:1 WORK REST RATIO
4 MINUTES OF HIGH INTENSITY HARD WORK
FOLLOWED BY 2 MINUTES OF REST