clean complex 8 sets
2 clean pulls
1 clean
after each set run 100m/row 200m/bike 300m
rest
buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”
Los Amigos Strength and Fitness 