1. Fitness
3 Rounds For Time: (20:00 Cap)
800m Run
25 KB Swings (32/24kg)
2. Accessory Strength
3 Rounds For Quality: (20:00)
20 Alt. DB Front Rack Reverse Lunges (22.5/15kg)(10/side)
30 Single arm DB Bent Over Row (15/side)
20 Alt. DB Bench Press (10/side)
0:45 Handstand Hold
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 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc