Heavy conditioning
Start a running clock for 30min
in the first 15min perform:
-30 full clean 60/40kg
-30 burpee box overs
-30 t2b
-400m run or (500m row) for time
-rest
in the second 15min perform:
-30 push presses 60/30-35kg (bar starts from ground)
-30 burpee pull ups
-30 heavy weighted sit ups
-500m row (or 400m run) for time
-rest
You can partition (except running and rowing must be done last) the
reps and exercises in any order. Your score is the combined time of the
running + rowing. Plan your strategy carefully.
Hanging
Accumulate 5mins of hanging from bar or rings
