3 sets 4-6reps @21X1 rest 60sec
3 sets 6-8/arm @2112 Rest 60sec
4 sets 60sec Assault Bike @ moderate to tough pace 10 Dumbbell Deadlifts (Heavy for you) 30m Quadruped Crawl (controlled and slow) 50 Double Unders Rest 2mins between sets
3 Rounds - Continuous Moderate Effort: Run 300m 45sec Ring Plank 30sec Sorenson
3111; 4-6reps; rest 60sec x 3
3012; 6-8reps; rest 60sec x 3
5x3 @30X0 Add load with each set and finish at 90% effort - not Max
20X1; 6-8/leg; rest 60sec x 3 Dumbbell loaded - DB's at sides
3110; 6-8 reps; rest 60sec x 3
Accumulate 90-120sec in this position
