Thursday, 22 June 2017


5 rounds:

10 unbroken bench press

1 minute rest

*use 50-60% of your 1 rep max

Met Con

400m run

10 burpees

30 back squat

20 burpees

20 front squat

30 burpees

10 overhead squat

400m run

*use 1 loaded barbell HOWEVER If space and equipment allows, use an extra barbell for the OHS only (so you will share 1 barbell for the Back squats and front squats and another barbell for the OHS)

Time domain: 15+ minutes. Weight should be medium weight for you. Suggested weight 135/95 for all lifts.

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