“Get Low”
3RFT:
800m Run
then,
4 x
3 Power Clean (75/50kg)
6 Hand Release Pushups
9 Wall Balls (9/6kg)
Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one round. Complete this cycle 2 more times.
Rx+ = HSPU instead of HR Push-ups
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