" HEAVY D"....( 2 )

That's right suckas, heavy today !!!

3-3-3.

- Squat

- Bench

- Deadlift.

After every deadlift you will perform a "PLANK" for 1 minute.

So, execution....

3 Squats, followed by 3 bench press, and then 3 deadlifts, then a plank.

after the 1 minute plank, take a 1 minute pause. Then carry on again.

5 Rounds, keep track of your time on this one.

And as always , ensure you have a spotter that can support the weight you're throwing around.

OHHHHHHHH WERE NOT DONE YET THOUGH.

FOR TIME :

2.5KM RUN.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

NOTE :

This pic is of Franco Columbo, a long time Mr O, back in the day and probably one of the few people who could execute the proper deadlift, .......as well he was also known for blowing up hot water heaters ( balloons ) until they exploded, he was also a Boxer at one time too.....Just some U.F.K..