Warmup: Spend some time with the PVC pipe getting warmed up well.
Downstairs: weight on bar for #1 & #2 is 40KG for men, 25KG for women
1. 20 Deadlifts
2. 10 Thrusters
3. 10 Pullups
Upstairs:
4. 20 Pushups
5. Run 1/4 mile or Row 500 meters or Bike .75 mile
The sequence is 4 rounds: down/up, down/up, down/up, down/up to finish. Post your time.
Dessert is your choice........
Andy-29:45 Mike-26:11 said hello to pukie
ReplyDeleteAutumn-27:00 Josh-25:40
Kim-30:05 Tom-34:27
Christen-30:25 Ryan-22:47 training to be a marine
Rudy-29:50 Jacob-2538 training to be a marine
Krista-29:30 Jarrod-17:47
Joe-33:15
Rob-27:55