1. Strength
Bench Press
Every 3:00 for 15:00 (5 sets)
10 UB Reps
2. Fitness
In Pairs, For Time: (25:00 Cap)
300 Wall Balls (9/6kg)
150 Cal Row
75 Overhead Squats (60/40kg)
*Share work however, partition however, minimum 1 rep for each transition, only one working at a time.
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 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc