1. Strength
Power Cleans
EMOM 10:00
5, 5, 4, 4, 3, 3, 2, 2, 1, 1 (TNG - build as needed)
2. Fitness
3 RFT: (20:00)
40 Double Unders
8 Ring Muscle Ups
40 Double Unders
20 Alt. DB Snatch (22.5/15kg)
*1:30 rest between rounds
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