10-20-30-40-50 reps for time of:
Lunges
American KB-Swings
Cals on Rower/Bike/AB/Ski (mix it up!)
Step-ups
KB-Sumo Deadlift High-Pull
200-400-600-800-1000m Run
Time cap: 50min.
RX: 24/16kg
STRENGTH
A:
Sumo Deadlift
6x1
All the sets have to be heavier than last week do not go to 1 RM
not go to 1 RM next Week we do 1 RM
B:
3-4 rounds
12 Gorrialla Row
15 DB Hamsting Curl on bench
Max reps Dimond Push ups
15 Sand Bag Good Mornings