A) 16:00 Running Clock..
4:00 AMRAP: KB Snatches (24/16kg)
4:00 AMRAP: Situps
4:00 AMRAP: KB Goblet Lunges (24/16kg)
4:00 AMRAP: Pushups
B) Complete the following Grip Accessories:
- 400m Farmer Carry (2x24/16kg KB)
- 3:00 Unbroken KB elevator
- 10-8-6-4-2 DB Deadlifts (2x22.5/15kg DB)
*10m carry between sets. Goal is UB
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