STRENGTH
Bench Press
12-10-10-8-8
Descending reps Ascending Weight
With a 10 min running clock complete a set every 2 mins.
AEROBIC CONDITIONING
PERFORMANCE and FITNESS
3 Rounds:
1 Minute Airbike Cals
1 Minute Farmers Carry (10 Meters)
1 Minute Row Cals
1 Minute Shuttle Runs (10 Meters)
1 Minute Sled Push
1 Minute Rest
Farmers Carry: (22.5/15)
Split workout floor in 2 lots of 10m, use one end for Farmers Carry other end for Shuttle Runs
