5 Bottom’s up kettlebell press each arm
10 Ring rows
5 GHD sit-ups
Rest 45s between efforts. Record each second as one rep.
Build to the heaviest 50m farmer’s carry you can. Starting with an empty set of handles, add 5 kg plates to each stalk until you need to swap to 2.5kg plates.
10 Calorie Assault bike
3 Dumbbell snatches each arm (alternating), as heavy as possible. Log your weight in the score and record your time in the comments.