For time 1000 m Run, 20 DU, 800 m Run, 40 DU, 600 m Run, 60 DU, 400 m Run, 80 DU, 200 m Run, 100 DU.
Upper Body definition
4ss 12 Dumbell chest press+8/10 pull over
3ss 12 incline chest fly + 10 tricep dips 3ss 10 landmine barbell row+ 10 side raises
3ss 10 alternate shoulder press +10 trx Y pull
3ss 12 back supported b curls+ trx tricep ext
3x 30/50 flatter kicks + 8/12 weighted b extensions
Upper body FBB
A1.4 sets of: 6-8 Chin ups 6-8 Seated alternating Db press
A2.4 sets of: 8 Gorilla rows 8 Dips
A3. 5-4-3-2-1 Wall walks / walking push ups Ghd sit ups *after each round complete 8-10 cal echo bike
A4. 3 sets of: 12 pullover 12 tricep db extensions 12 bicep curls
