Kettlebell Rows, Seated Cleans, Plank, Run, Burpees



1a)  one arm kettlebell rows: 3 x 8-10, Rest :30

1b) DB seated cleans: 3 x 10-12, Rest :30.

1c) Side plank: 3 x :10 each, Rest :30.


Every 3:00 for 9 sets of:

200 meter Run

10 burpees

Rest remainder of time and record your splits.

Accessory Work:

Back + Triceps + Core:

3 rounds of:

25 Banded Pull Downs

20 Banded Push Downs

15 Banded Rotations

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