Tuesday 11/03/14
Warm Up: Tabata Glute Bridges 3 x 7 Back Squat Mobilise Between Sets Then 10-9-8-7-6-5-4-3-2-1 – Wall Balls – Toes To
Warm Up: Tabata Glute Bridges 3 x 7 Back Squat Mobilise Between Sets Then 10-9-8-7-6-5-4-3-2-1 – Wall Balls – Toes To
3 x 3 Dead Lift Double Under Practice Between Sets Then 12 Minute AMRAP – 7 Burpees – 14 KB Swings @
5 x Hill Sprint Up/Walk Down Then, Straight Into 2 Rounds – 25 Burpees – 150m Swim/Wade – 150m Sand Run
Open Workout 14.2 Every 3 Minutes For As Long As Possible From 0:00 – 3:00 2 Rounds – 10 Overhead Squats @ 95/65lbs
5 Rep Max Overhead Squat 5 x 10 Bent Over Barbell Rows Between Sets Then Open Workout 11.4 10 Minute AMRAP
3 x 3 Split Jerk 3 x 90 Second Planks Between Sets Then 5 Rounds – 9 Handstand Push Ups – 9
5-3-1 Dead Lift Accrue 50 Kipping Ring Dips Between Sets Then In Partners, For Max Reps 2 Rounds – 2 Mins Power
5 x 5 Front Squat Handstand Walk/Hold Practice And Shoulder Mobility Between Sets Then Battle Of The Bluff 2013 Event 3 –
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