Workout
A) Super set/4sets:
Back squats: 5+1 ( complete your 5 reps, rack the bar then load it some more and complete a single rep. Do this change over quickly.)
Bent over rows: 8
B) With a running clock:
0 – 5 mins:
Amrap
3 Burpees
6 Box jumps
9 Air squats
5 – 8 mins:
REST
8 – 15 mins:
30 Kb swings @24kg/16kg
20 Shoulder to over head @50kg/30kg
10 Sit ups
20 Shoulder to over head @50kg/30kg
30 Kb swings @24kg/16kg
15 – 18 mins:
20 Bar facing burpees
18 – 20 mins:
REST
20 – 25 mins:
3 rounds
1 – 2 – 3 Wall climbs
25 Double unders
