Press 5 x 5 – 65-75-80-80-80% of your 1 Rep max or work to a heavy set of 5.


10 Minute AMRAP
50 KBS 24/16kg
40 Goblet Lunges (Alternating legs)
30 Burpees
20 Box Jumps 24/20″
10 Pull Ups

10 Minute AMRAP
50 Russian KBS 24/16kg
40 Lunge Steps
30 Burpees
20 Box Jumps 24/20″ Step Ups OK
10 Body Rows

Based on the final workout of the 2016 Wellington Fittest Teen Comp. Samara used a 12kg KB and made 1 round plus 36 reps.


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