1. Quality
Every 5:00 for 20:00
- 12 DB Floor Press
- 12 DB Goblet Squat (w/ :01 pause)
- 12 DB Arnold Press
- 12 DB Romanian Deadlifts
2. Movement
15:00 AMRAP (just move at a steady, continuous pace)
100m Run
10 DB Box Step Ups (24”/20” - 22.5/15kg x 2)
100m Run
10 Toes To Bar
Extras:
20:00 mobility on what your body needs most
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