1. Strength
Back Squats
In 9:00, find a 2RM
then,
In 6:00, complete
2 x 2 @ 90% of the 2RM
2. Fitness
AMRAP 10:00
Climb the ladder..
4 Toes To Bar
12 Alt. Single DB OH Lunges (22.5/15kg)
*Add 4 reps to the Toes To Bar each round
8/12, 12/12, 16/12.. etc
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