Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate
7 rounds + 400m run + 6 L-Sit pull-ups
Felt good doing it but really fatigue a few minutes afterwards.... good to be back to training
Power Cleans
3 x 5
135-155-175
Faire le plus de fois possible pendant 30 minutes:
400m course
10 tractions avec jambes a l'equerre
15 Extensions du dos avec alteres de 11kgs
20 abs avec alteres de 11 kgs
7 tours complet plus 400m course + 6 tractions.
Souleve a l'arrache
3 x 5 reps
61kgs-70-79
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