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Sunday 14th November

A1 Back Squat

  • 8 reps Buildng weight each set.

A2 Double KB deadlift

  • 12 reps, as heavy as possible

A3 GHD Hip Extension

  • 14 reps

*Start a new tri-set every 5 minutes x 5 rounds


With a partner.

Row 250m while the other partner holds 2x24/16kg KB in the front rack position If you put the KB down, the person on the rower has to stop.

*Complete 3 rounds each for time

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