THE PROGRM MASH

THE PROGRM MASH

King Kong:
1 Deadlift 205/145kg
2 RMU / C2B
3 Squat cleans 115/80kg
4 HSPU / Push-ups

 

For time:
1 round of King Kong*

Accumulate: 80/60 Cal Assault Bike**
**Every 30 sec perform 4 DB Box Step Overs 2 x 10-25kg
Time cap: 12 min

3 – 5 min Rest

 

For time:
1 round of King Kong*

Accumulate: 80 burpees to target**
**Every 30 sec perform 4 TTB / knee raises
Time cap: 12 min

3 – 5 min Rest

 

For time:
1 round of King Kong*

Accumulate: 80 Box Jumps 24 in M/F**
**Every 30 sec perform 4 box facing burpees
Time cap: 12 min

 

*Scale the weight to a weight that allows you to do the movements easily. I.e the deadlift should be heavy, but quick with good form and the squat cleans should be done as quick singles.