Every Minute on the Minute x 40 minutes (8 sets of each)
minute 1 - 18/14 Calorie Row
minute 2 - 15 Wall Ball Shots 30/20
minute 3 - 20 Second Assault Sprint (550/400 watts)
minute 4 - 30 Seconds C2B Pull-Ups
mintue 5 - rest
+
20 minutes of Mobility - rolling quads, stretching hips and hamstrings
Done. Messed up and used 20lbs ball for sets 1-6 Alex thanks for adding that extra 10lbs for 7 and 8
ReplyDeleteno prob bro
DeleteDid 18 cals on first and last then stayed at 16 in between. Wall ball was super heavy and only managed to do 15 reps on first 2 sets then did as many as I could until the 45s mark.
ReplyDeletePull ups - lowest I got was 10
Row into WBS got hard at round 4.
ReplyDeleteC2B got hard when palms started to rip. Did 12, 15, 15, 15, 10, 8, 10, 10