1. Fitness
In teams of 3, For Time: (No Cap)
300 Bench Press (60/35kg)
*Every break = 20 Double Unders + 10 Box Jumps (24”/20”) + 10/7 Cal Ski
*Must have spotter on Bench, and must stay in Indian file.
2. Finisher (optional)
In 10:00, build to a heavy triple Overhead Squat (from the floor)
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