A1 Back Squat
8 reps Buildng weight each set.
A2 Double KB deadlift
12 reps, as heavy as possible
A3 GHD Hip Extension
*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