1. Strength
15:00 - 20:00 to complete the following:
100m Farmer Carry (32/24kg kb's)
20 Barbell Bent Over Row (medium/heavy)
100m Sandbag Carry
20 Barbell Bent Over Row (medium/heavy)
2. Intervals
4 x 2:00 on / 2:00 off
18/12 Cal Row/Ski (two of each)
Max Burpee Box Jump Overs (30"/24" - can use your hands as needed to get up and over the box)
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