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Monday 27/10/14

“Band Aid” Choose 2 Of The Following: – 5km Run – 5km Row – 150 Burpees – 100 Cal Air Bike (Old)/150 Cal (New)

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Saturday 25/10/14

1-1-1-1-1 Clean And Jerk   Shoulder And Hip Mobility Between Sets   Then   For Time – 50 Cal Row – 7 Overhead Squats @

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Wednesday 22/10/14

7-7-7-7 Back Squat   5 x 1 Minute Planks Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternating Work/Rest

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