2 x 3 mins with 3 min rests 1770m 1:41.6 31spm, df129
Weight 76.1kg
Jumping Burpee Pull-Ups – 6
KB Swings
24kg double arm and then single arm 30 swings
32kg double arm and then single arm 30 swings
36kg double arm and then single arm 30 swings
40kg double arm for one set and then three sets per arm single – 70 swings
58.75kg double arm – 10 swings
Dead Lift – 70kg x 8, 8, 80kg x 8