Run the big block. It’s 1km through foot traffic and other urban distractions.
One max effort.
Damper set at 4.
Max deadlift. Single effort. Scored as a percentage of bodyweight.
Tabata Wall Ball (6kg for ladies, 8kg for men).
Eight rounds, 20 seconds on, 10 seconds off.
Your score is the lowest reps completed in any round.
Full ROM is mandatory.
How many rings dips can you complete in an unbroken set?
You can rest whilst on the rings. As soon as your feet touch the floor you are done.
