Wednesday 02 September 2015

A.
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds                                                                                          

B.                                                                         
Complete as many rounds and reps as possible in 6 minutes of:
8 Pull-Ups
12 Push Press (50KG/35KG)
15 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following:
Complete as many reps as possible in 6 minutes of:
Run 400 Meters
Max Reps of Bar Over Burpees 

Rest 4 minutes, and when the clock reaches 20:00 complete the following:
Complete as many reps as possible in 6 minutes of:
100 Meter Farmers Walk (24/16kg)
10 Toes to Bar
Max Reps of Push-Ups