Circuit pyramid training for time. 4 team mates.
a. 300/250 m Row Erg, 100/75 DU, 250 m Run, 15/12 Cal Echo Bike,
b. 600/500 m Row, 200/150 Du, 500 m Run, 30/24 Cal Echo Bike,
c. 300/250 m Row, 100/75 Du, 250 m Run, 15/12 Cal Echo Bike.
B.
4ss Bench press 10+10 australian pull ups
3ss 10+10 incline chest press (drop set) + 10 gorilla rows
3ss 10 weighted dips + 12 cable pull over/pull over 12
3ss max push ups + 12/15 GHD back extension +16/20 long arm weighted crunch
Upper body FBB
A1.4 sets of: 10 narrow grip Press 8 Chin ups
A2.4 sets of: 8 deficit push ups 8+8 single arm Db row
A3. 3 sets of: 10 burpees 15 sit ups 1’ echo bike
A4. 3 sets of: 12 top down bicep curls 16 Landmine oblique twist
