Strength:-
3 rounds
3 x 8 Split squat with KB’s in Farmers hold
3 x 10 DB bicep curls (single arm, 10 one side then 10 the other)
1 min Plank hold
Metcon:-
Every 4 mins X 4 rounds
15 / 12 cal assault bike 18 / 15 cal row
12 Burpees over the bar
9 Power cleans
6 STOH
RX 60 / 42.5kg
timecap 3.15 mins rounds