Complete 3 Rounds of 100M Sprint @90-100% Very Hard Pace; as soon as you have walked/jogged back to the box grab a pair of K.B.’s and complete a 400M Farmer Carry + 10 Double K.B. Swings. Upon completion of 10 Swings, immediately sprint 100M, repeating the sprint and carry/swing for 3 total rounds each.
C1: Close grip bench press – 12 Minutes To A Heavy Set of 10 Reps
T@20X1 + 10/10 @90%; Rest 60 Seconds Before C2; Superset with C2.
C2: Pendlay Row – 12 Mintues To A Heavy Set of 10 Reps