Every 3min for 24min (8sets):
1) 60 DU's or lateral Jumps over DB
10 alt. DB Snatch (30/20kg)
10 Burpees over DB
2) 400m run
- BRING YOUR OWN ROPE -
With a 30min running Clock:
5 sets of:
3min row or bike @consistent pace
Then 3min for quality of:
15s single arm KB OH hold
6-8 single leg RDL (KB in contralateral Hand)
10 High Plank alt. KB Pull throughs
- no rest btw parts and sets, 30min continuous work -