EVERY 2 MINS FOR 8 ROUNDS

EVERY 2 MINS COMPLETE

20 DB SWINGS 30KG/ 22.5KG
5 DIPS

* REST REMAINDER OF TIME, IF NO REST TIME SCALE YOUR REPS OR GO LIGHTER. AIM IS TO GO UNBROKEN

THEN

30 SECONDS ON EACH 10 SECONDS REST

SIDE BRIDGE BOTH SIDE
HOLLOW ROCKS
GLUTE BRIDGE RAISES
X4

8 MINS TOTAL OF WORK