1. Strength
Front Rack Lunges (off the deck)
15:00 to complete:
5 x 10 (increase each set)
2. Fitness
In Pairs, For Time:
10-9-8-7-6-5-4-3-2-1 of:
SDHP (35/25kg)
Lateral Burpees
200m Run (Together)
*You Go, I Go on the movements.
eg. Person 1 does 10 SDHP, then Person 2 does 10 SDHP. Same for the Burpees. Then run the 200m together.
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5