Four rounds for time of:
8 Deadlift RX 110 kg,
16 Burpees,
3 Rope climb/ 9 Strict Chin Ups,
600 m Run,
In memory of British Army 2nd Lt. Ralph Johnson.
Circuit interval training 4 Rounds, 1 min WORK, 1 min REST.
1st Echo Bike,
2nd Burpees Jump Face the Parallete,
3rd Ski Erg,
4th Speed Fit Run.
C.
4ss 10 military press + 10 chin ups
3ss 12 dumbell high pull + trx T pull
3ss 12 side raises + 12 db seated alternate db bicep curls
3ss10+10 hammer bicep curls (drop set)+10 incline dumbell skull crasher 3x max ring rows + 40″/1′ plank
Mixed conditioning FBB
A1.4 sets of: Emom 15 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust
A2. Emom 15 45’’ Echo bike 12 Glute bridges 15 push ups
A3 Emom 15 45’’ Run 10 Ring rows 12 oblique side bends
