9.13

Top of every 4 minutes
10 bench Press
300m shuttle run (50m out and back x 6) @ 90% effort (look to increase speed every 50m; 70/80/85/90/95/100%)
X3 rounds

Rest 5-6 minutes (TGU x 5/side)

Top of every 4 minutes
10 goblet walking lunge steps (kb’s, db – heavy and hold @ chest)
120 seconds on the rower – must get faster every 30 sec. to 95-100% for last 30sec.
X3 rounds




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