Friday 30 October 2020

1. Strength

Every 3:00 for 15:00

15-12-9-6-3

*Overhead Squat (from the deck)

*Start light. Can Squat Snatch first rep. Add weight each round. Score recorded will be the heavy 3

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2. Fitness

4RFT: (16:00 Cap)

16 Alt. Single Arm Devils Press (22.5/15kg)

24/16 Cal C2 Machine

16 Hand Release Push-up (touch DB at full extension)

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Extras:

Run

8 x 200m (Negative splits)

1:00 rest between sets