1. Strength / Core
5 Rounds: (20:00)
6 Bench Press (build across the 5 rounds)
10 V-Ups
2. Fitness
In pairs, 6RFT: (20:00 Cap) (round for round, 3 each)
20 Cal C2 Machine (one of each)
1 Round of Dumbbell “Extra DT” (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks, 3 Thrusters @ 22.5/15kg)
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