Perform as many reps as possible in 8 minutes of:
Run 800m
30 Wall Ball 10/6kg
Burpees
Rest 2 min.
Perform as many reps as possible in 6 minutes of:
Run 800m
30 Wall Ball
Burpees
Rest 2 min.
Perform as many reps as possible in 4 minutes of:
Run 800m
30 Wall Ball
Burpees
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A. Bench Press 5-5-5-5-5+ (WEEK 3 of 4 Progression)*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for maximum repetitions on set 5.Aim to improve on previous results *Guide: If you achieved more than 8 repetitions on your final set last time aim to increase weight in set 4-5. B. In groups of three:Two rounds for time:Echo 1000m/60second plank/RestRow 400m/30 second Flexed arm hang/Rest *Complete 2 rounds on Echo, then 2 rounds on row (or vice versa)
