9 August 2017

9 August 2017

Warm-up: Run Block then,  3 Rounds 250m Row, 10 Goblet Squats (Lighter KB), 10 Russian KB Swings, 10 Burpees

Strength: Back Squat: 5-3-3-1 Each set to be done as heavy as possible.

Stamina (Don’t Post on Board, Just for Reference): 4 Rounds: 12x Back rack Barbell Reverse Lunge- 6/6, 50m Reverse Bear Crawl.

Work Capacity: 3 Rounds for time:

  • 10x Toes to Bar
  • 20x Front Squats (95/65)
  • 30x Slam Ball (30+/20+)
  • 40x Double Unders
  • 50x Ab Mat Sit-ups (GHD)

Cool Down:  Wall Sits with Team, Lunge across Gym

Durability (Don’t Post on Board, Just for Reference): 20 min. Fartlek Run: :35 Moderate pace, :25 Increased Pace.

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