Tuesday 20th March

1) 15 minute continuous timer..
0-4 minutes:
3 rounds
9 x Thrusters 45/30kg
9 x Chest to bar pull ups
Max cal airbike in remaining time

Rest 1 minute

5-9 minutes:
3 rounds
8 x Thrusters 45/30kg
8 x Chest to bar pull ups
Max cal airbike in remaining time

Rest 1 minute

10-14 minutes
3 rounds
7 x Thrusters 45/30kg
7 x Chest to bar pull ups
Max cal airbike in remaining time

2) Running intervals
5 x 400m Run every 3 minutes
or
4 x 400m Run every 4 minutes

Simon Lee