1. Strength
Sumo Deadlift
In 16:00, build weight across the following sets:
8-8-6-6-4-4-2-2
2. Fitness
For Time: (20:00 Cap)
30-20-10
Situps
Alt. Single Arm DB Snatches (22.5/15kg)
2:00 Rest
30-20-10
Burpee Box Jumps (24”/20”)
Alt. Single Arm DB Hang Clean & Jerk (22.5/15kg)
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