03 May 2016 – It's Back!

Photo: Milo MacDonald-Thomas


A) Conditioning: Interval Weight Training
Work in pairs, you rest while your partner works:

3 rounds:
2 minutes: Row for distance
15 seconds rest/transition
45 seconds: Max rep kettlebell thruster* (16/12 kg)
*If you put the kettlebells down you must perform burpees until you pick them back up. 'Down' is anything other than holding the KBs in the front rack position

- Rest 5 minutes -

3 rounds:
300m @ sub 2 km PB pace
100m @ easy pace
200m sprint finish (this should be faster than your 300m pace)