Saturday's PAIN IN THE PARK

1 minute of each:

• Thrusters
• Box jumps
• Wall ball throws
• Chin ups
• Hanging knee raise
• Immediately followed by 200m run

(2 x through.)


Followed by ten minutes of torture

• 2 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 2 push ups, return to bottom of stairs
• 4 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 4 push ups, return to bottom of stairs
• 6 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 6 push ups, return to bottom of stairs
• 8 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 8 push ups, return to bottom of stairs

Continually for 10 minutes, reaching as higher number of reps as possible. Reps increased by 2 each time.