Strength: Every 90 secs x 5 Rounds
5-5-5-5-5 Bench Press *Build to a heavy set of 5
5-5-5-5-5 Kipping Pull ups
Every 90 secs x 5 Rounds
12-12-12-12-12 Single Leg Deadlift w/row
*5 athletes start at bench press every 90 sec, others start single leg deadlift with row every 90 secs
Then switch after
Conditioning: 15 mins to get as far as possible
2:00 Cardio
1-2-3-4-5-6-7-8-9-10
Burpees
KBS
10 Double unders after each set of burpees and KBS for a total of 100 double unders
2:00 Cardio
*If you complete the workout before the timecap, finsih the remaining time with cardio
At - Home Version
Strength: Every 90 secs x 5 Rounds
15-15-15-15-15 DB Floor Press
10-10-10-10-10 Hollow Rocks
Every 90 secs x 5 Rounds
12-12-12-12-12 Single Leg Deadlift w/row
Conditioning: 15 mins to get as far as possible
3:00 Cardio
1-2-3-4-5-6-7-8-9-10
Burpees
KBS
10 Dip Jumps / 20 Single Skips after each set of burpees and KBS for a total of 100 dip jumps
3:00 Cardio
*If you finish before the timecap, record your time and finish with cardio
