A) 4 sets/super set:
4 Bench press
10 e.a Single kb row
30 sec e.l single leg weighted wall sit
B) For time:
75 Wall balls
200m Run
65 Hr press ups
200m Run
55 Goblet lunges @L1=16kg/8kg – L2=20kg/12kg- L3=24kg/16kg
200m Run
45 Sdhp @L1=20kg/15kg – L=30kg/21kg- L3=40kg/28kg
200 Run
35 Sit ups
200m Run
25 Hspu
200m Run
15 Burpee pull ups
200m Run
5 Muscle ups
(scale to bar muscle ups/c2b + 5 ring dips/pull ups + 5 ring dips)
