Crystal Clear

Get your 400m started as fast as you can. Save nothing. Smash through the clean and press, lunges and bench press and then deliver your best row for 250meters. On your row have a target time and be sure to beat it.
400m Run Clean and Press x 10 Lunges x 50 Bench Press x 30 250m row Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds [wpdm_file id=32]