TEST Post Wednesday 27th April 2016

Complete 8 x 3 minute rounds (4 of each) alternating between the 2 following workouts:

A) 2 rope climbs, in the remaining time row max calories

B) 6 x 10m shuttle sprint, in the remaining time max reps floor press (60/35)

Score is total reps of calories plus total reps of floor press.

Scale: Rope climb - 3x 10ft or 4x ground to standing Shuttle sprint - 25 kb swing (injury) Floor press - Load

Remember: Long sox or shin protection for rope climbs