1. Strength
10-9-8-7-6-5-5-3-2-1: (20:00)
Dips (Ring or Bar)
Weighted Situps (10/5kg)
2. Fitness
In pairs, For Time: (20:00 Cap)
40-30-20
Power Snatch (40/30kg)
Chest To Bar Pull-ups
Straight into,
20-15-10
Power Snatch (60/40kg)
Bar Muscle Ups
*Share reps evenly, but split however
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