Warm Up:

1000m Row

2 x 15 GHD

2 x 15 Push Ups

2 x 20 Sit Ups

2 x 10 Shoulder Rotations



     High Knees


15 Mins. to find One Rep Max Front Squat



25 Strict Presses (95/65)

250m Row

25 Sit Ups

25 Strict Presses (65/45)

250m Row

25 Sit Ups

25 Strict Presses (45/35)

250m Row

25 Sit Ups


If At Any Time During Strict Presses you stop or set the bar down for more than 3 seconds:

the penalty is 250m Row & 25 Sit Ups


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