A. Spend 10 minutes working towards quality dumbbell overhead squats. B. Increment as far as possible in 10 minutes: 5 Dumbbell Snatch 22.5/15kg 15 Double-unders *Increment reps by 5/15 each round. Photo: Bec & Travis. Date day at the box- nothing better!!
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Five rounds: 8-10 Bent Over Row Rest 45 sec. 60 sec. Candlestick Rest 45 sec. 10-20 Evil Wheel Rest 45 sec. Max Effort L-sit Rest 45 sec. Notes: While this workout is not for time, by sticking strictly to the 45 sec. rest breaks you will find that there is certainly a conditioning effect. For the B.O.R., pick a weight that is quite maximal for 10 reps in the 1st round and try not to let it slide under the 8 as the rounds go on. If your L-sit is short or non existent you can scale back by bending at the knees or through plank variations.
