Complete 5 cycles of the following:
Bench Press 8-10 reps
Bent Over Row 8-10 reps
Superman Raise 10 reps
Weighted Plank 45 sec.
*Rest as necessary between exercises but rest only enough to succeed in your next movement.
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“Pyramid Double Helen” For Time: Run 1200m 63 KB Swings 24/16kg 36 Pull Ups Run 800m 42 KB Swings 24 Pull Ups Run 400m 21 KB Swings 12 Pull Ups *If this looks daunting you can take the pairs option where both team mates will run but the rest of the work is shared.
