Three rounds for repetitions:
1 minute: Toes to Bar
1 minute: 10m Shuttle Runs
1 minute: Rest
1 minute: Kettlebell swings 24/16kg
1 minute: Dumbbell lunge (2×22.5/15kg held by side)
1 minute: Rest
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WOD: Wednesday
10-9-8-7-6-5-4-3-2-1 reps of: Bench Press Weighted Lunge (10 per leg, 9 per leg etc.) *25 min cut off. Tips: This workout is NOT for time – take your time and pick loads that are challenging. The aim is to go as heavy as possible but to remain unbroken throughout the sets. This should be achievable if you monitor your rest. The preference if you are going heavy in the lunge is to use a barbell in the back rack. Thanks to Knight Photography for the picture.