30min:
14 push ups
14 pull ups
14 ttb
14 supermans
14 box jumps
14 wall ball
4 wall climb

On the minute for 10 minutes:

• odd minutes: 8 deadlifts (clean grip, no hook!)
• even minutes: 30 sec pull-ups

5 x 200 m @ 10s faster than your avg cooper pace (REST 1:00)

3 x 400 m @ 5s faster than your avg cooper pace (REST 1:30)

1 x 800 m @ avg cooper pace (REST 2:00)

Goal is to maintain a same pace throughout!

Four rounds for quality and minimum rest:

• 1 minute ring dips
• 1 minute double-unders
• 1 minute L-sit
• 1 minute wall climbs
• 1 minute rest

10 x 30sec on/ 15sec off, alternating

• chin over bar hold
• row for cal

rest 3min

10 x 30sec on/ 15sec off, alternating

• bottom of ohs 20/15kg
• du

10km run

in 15min:

weighted pull up 3 x 4

• 4x 2 Press + 5 Push Press @ 80% of max set from last week

• 1x 2 Press + Max reps Push Press @ 80% of max set from last week

Write down the number of max reps push press of your last set to the comments.

Bench press, 5 x 5, 75 %

4x 2@ above 85%