“Martin”
With a partner, For Time: (45:00 Cap)
2000m Row 100 Deadlifts (Bodyweight / 75% Bodyweight) 50 Thrusters (40/30kg) 1000m Row 100 Hand-Release Push-ups 50 Pull-ups 500m Row 100 Sit-ups 100 Wall-balls (9/6kg)
*Split workload however, minimim
of 1 rep per movement per person
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