Warm-up: 5 minutes of get-ups w/32 kgs
Clean and Press and Pull up ladders
- Clean and Press ladders: 4(1,2,3,4) w/ 32 kgs
- Weighted pull up ladders 4(1,2,3,4) w/24 kgs
Finish with: 15 seconds work/15 seconds rest/15 seconds work for 10 rounds
- Kettlebell swings
- Air Dyne sprints
Looking to super-charge your training routine?
If you come to our work-shop, you can get one of Anthony's famous salads next door at Pop's Cafe
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