Choose two exercises: Workout
4-5 rounds: 8 Stone to shoulder, 20 T2B
8 x 40 m Sled drag moderate weight ( work/rest 1/1 )
5 rounds: 250 m Row and 12 Burpee over the rower (30 sec. rest between rounds)
3 x 25 Banded Kettlebell swing
Tabata Sledge hammer , etc..
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