5km Run
Result: 26:25mins
then:-
350m Run
21 Double Dumbbell Push Press @ 50lbs
21 Kettlebell Swings @ 32kg
350m Run
18 Double Dumbbell Push Press @ 50lbs
18 Kettlebell Swings @ 32kg
350m Run
9 Double Dumbbell Push Press @ 50lbs
9 Kettlebell Swings @ 32kg
Result: 13:04mins
then:-
20 Medicine-Ball Big Circle @ 10kg
20 Medicine-Ball Woodchopper @ 10kg
20 Medicine-Ball Standing Russian Twist @ 10kg
20 Medicine-Ball Sit Ups
20 Kettlebell Thrusters @ 2 x 24kg
20 Medicine-Ball Rocky Solo @ 10kg
20 Medicine-Ball Toe Touch @ 10kg
20 Medicine-Ball 45 Degree Twist @ 10kg
20 Medicine-Ball Suitcase Crunch @ 10kg
20 Diagonal Crunch @ 5kg
Result: 18mins
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