21-15-9
DB Deadlifts
DB Curls
DB Presses
DB Bent Over Rows
Knee Tucks
Start the workout with 200m Walk or 50 Jumping Jacks if raining.
Complete 200m Walk after the completing of each set.
Start the workout with 200m Walk or 50 Jumping Jacks if raining.
Complete 200m Walk after the completing of each set.
For 8 mins cycle through:
200m Run or 250m Row or 12/8 Cal Assault Bike
6/side Single Arm Ring Row + Rotation
8 Downward Dog to Push Ups
4/side Reverse Lunges
15 Hollow Rocks / 15 sec Hollow Hold
AQAP with a partner complete:
2400m Run
Directly into -
12 Rounds each of:
5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows
10 Push Ups
15 Air Squats
Directly into -
2400m Run
Time Cap: 37 mins
Alternate 200 or 400 runs
Alternate complete rounds of movements until you complete 12 rounds each
(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)
2 mins/side Pigeon Pose
2 mins/side Half kneeling Pec Stretch with post