A) Every 5 minutes for 6 rounds (30 minutes) alternate between:
1) 12 db suitcase deadlifts (50/35lb) R arm
9 db hang power cleans R arm
6 db push press R arm
12 db suitcase deadlifts L arm
9 db hang power cleans L arm
6 db push press L arm
Then Bike/Row/Ski-erg @70-75% effort in remaining time
2) Run 800m @ 70-75% effort
*This is intended to be a steady aerobic piece. Heart rate should never be spiking too high. Work at a pace that you can maintain for 30 minutes straight. If you can’t comfortably run an 800m in 5 minutes, reduce the run to 600m.
B) For quality:
30-20-10
PVC pipe sit-ups
Kb plank drag throughs
*After each round perform 30 second side plank/side
