"8 mile tyre flip charity challenge. 7025 flips, 1405 each, 5 hours 19 minutes."
- Carl Amery with 4 other members of the Royal Army Physical Training Corps.
Warm up
800m Run
Russian gymnastic warm up – day 2
Upper-body pulling 3 sets of:
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)
Core/low back 3 sets of:
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)
WOD
AMRAP 15min of:
10 tyre flips
Run 400m
20 push ups
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