1. Fitness
For Time: (36:00 Cap)
A) 21-15-9:
Chest To Bar Pull-ups
Shoulder To Overhead (50/35kg)
3:00 Rest
B) 21-15-9:
Burpees
Single DB Box Step Ups (22.5/15kg - 24"20")
3:00 Rest
C) 4 Rounds:
9 Chest to Bar Pull-ups
9 Shoulder To Overhead (50/35kg)
9 Burpees
9 Single DB Box Step Ups (22.5/15kg - 24"20")
2. Optional Finisher
10:00 to build to a heavy 10 Deadlift
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