32 ADVANTAGE RD, HIGHETT 3190  
2014
 
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1 Rep Max Front Squat   Then   2 Rounds – 60m Dog Sled @ 90/55lbs – 50 Double Unders – 40 Cal Row – 30 KB Swings @ 24/16kg – 20 Cal Air Bike – 10 Burpee – Muscle Ups

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10-10-10-10-10 Bent Over Barbell Row   30-30-30-30-30sec Weighted Plank Between Sets   Then   In Partners, 10 Rounds Each Of – 10 x 10m Shuttle Runs – 5 Power Cleans @ 135/95lbs   **Alternating Work/Rest

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15 Minutes To Find 1 Rep Max Strict Press   Then   8 Rounds – 1 Minute: 15 Wall Balls – 1 Minute: 8 Toes To Bar, 8 Box Over Jumps @ 24″/20″ – 1 Minute: Max Distance Row – 1 Minute: Rest

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20 Minutes To Find 1 Rep Max Dead Lift   5 x 20 Band Pull Aparts Between Sets   Then   For Time (15 Minute Time Cap) – 30 Dead Lifts @ 225/155lbs – 30 Ring Dips – 30 Chin Ups – 20 Dead Lifts @ 275/185lbs – 20 Ring Dips – 20 Chin Ups – 10 Dead Lifts @ 315/205lbs – 10 Ring Dips – 10 Chin Ups

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Rest Day

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Choose A Strength   Then   Choose A “Girl”

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Rest Day

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3 Rep Max, Then 1 Rep Max Thruster   5 Rep Max Weighted Chin Up Between Sets   Then   15 Minute AMRAP – 7 Burpees – 11 Wall Balls – 15 KB Swings @ 24/16kg

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20 Minutes Every Odd Minute: 2 Dead Lifts Every Even Minute: 20sec Planche Ring Hold   Then   “Rest Day”   5 Rounds – 400m Run – 500m Row

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20 Minutes Every Odd Minute: 2 Back Squats Every Even Minute: 15 Russian KB Swings   Then   “Nasty Girls”   3 Rounds – 50 Air Squats – 7 Muscle Ups – 10 Hang Power Cleans @ 135/95lbs