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.