go straight from B1 to B2 rest 90 seconds after B2
C1
DB REAR DELT RAISES
3X10-12 3010
C2
BARBELL FRONT RASIES
3X12-15 2010 -elbows slightly bent
rest 60 seconds after C2, use pre-measured barbells, if your gym doesnt have any use a 25,35 or 45lb plate
1 round for total working time:
run 400m at 3% incline
rest 90 seconds
run 400m at 4% incline
rest 90 seconds
run 400m at 5% incline
rest 90 seconds
run 400m at 6% incline
rest 90 seconds
run 400m at 7% incline
rest 90 seconds
run 400m at 8% incline