1. Strength
12:00 EMOM
2 Heavy TNG Deadlifts
2. Fitness
For Time: (25:00 Cap)
100 Double Unders
30 Chest To Bar Pull-ups
20 Thrusters (40/30kg)
2:00 rest
100 Double Unders
25 Chest To Bar Pull-ups
15 Thrusters (50/35kg)
2:00 Rest
100 Double Unders
20 Chest To Bar Pull-ups
10 Thrusters (60/40kg)
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