Back Squat
10-9-8-7-6-5-4-3-2-1
The set of 10 reps begins with the bar. Attempt to work up to your 1RM by the final set.
5 x 100m Rowing Sprints for total time.
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5 Rounds for max reps, 1 minute per station:
Pistols
Pushups
Pullups
Rope Climb
httpv://www.youtube.com/watch?v=TWvIu7s-vIM&feature=player_detailpage...
AMRAP Kettlebell Swings.
There are three rounds of 5 minutes duration with a 2 minute rest between them and the other exercises must be completed before Kettlebell reps can be accumulated.
Round 1
400m Row
100m Sprint
Kettlebell Swings (24/16kg)
Round 2
400m Run
30 Seconds of L-Sit
Kettlebell Swings (24/16kg)
Round 3
400m Row
10 Shoot-throughs
Kettlebell...