A) Tabata (alt): Hand stand hold (against wall) + wall sit with weight (holding at chest) L1= 15kg/5kg – L2= 20kg/10kg – L3= 25kg/15kg
B) “Running clock”
0 – 3 mins:
Max burpees
3 – 5 mins: REST
5 – 12 mins:
2 Rounds
30 Wall balls
15 SDHP @ L1= 20kg/15kg – L2= 30kg/20kg – L3= 40kg/25kg
30 Double unders
15 Box jumps
12 – 15 mins: REST
15 – 22mins:
Find heaviest
2 Rep hang squat clean + jerks
22 – 30 mins:
400m Run
40 Pull ups
40 Pistols
