1. Strength
Back Squats
Every 0:20 for 3:00 (9 sets)
1 Rep (increase weight as desired)
Then;
In 12:00, establish a heavy single
2. Benchmark
”Fran”
For Time: (12:00 Cap)
21-15-9
Thrusters (42.5/30kg)
Pull-ups
Extras:
Row Conditioning
15:00 for Max Distance
*Increase pace every 3:00 until completion
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