Upper body work
Shoulder to overhead:
- find a heavy set of ten
- do 2 x 8 touch and go sets @ heavy10 – 10%
- 2 legless rope climbs after every set
- rest 3min between efforts
Rowing and box over burpees
2-3 rounds of:
- row 1000m @ 2km + 10sec
- immediately after you're done rowing do 20 box over burpees for time
- rest as needed between rounds (maximum of 5min rest between rounds)
- your combined time for 2-3 rounds of box over burpees is your score
