LIFT

Press 3 x 5 – Working % this cycle 75-85-88-88-88% If you are new then 5 sets across at a challenging weight.

WORKOUT

Performance
4 min Running Clock For Reps
Run 400/ Row 500
Max Pull Ups
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

Fitness
4 min Running Clock For Reps
Run 400/ Row 500
Max Body Rows
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

BASICS