32 ADVANTAGE RD, HIGHETT 3190  
June 2015
 
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3-3-3-3-3 Front Squat   Hip And Rack Position Mobility Between Sets   Then   3 Rounds – 10 Front Rack Step Lunges @ 135/95lbs – 20 Chin Ups – 30 Wall Balls – 40 Double Unders   ** Rest 1 minute between rounds. Alternate legs on lunges.

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16 Minutes – Every Odd Minute: 2 Dead Lifts – Every Even Minute: 10 Ring Dips   Then   15 Minute AMRAP – 10 Power Cleans @ 115/75lbs – 10 Burpees – 10 Cal Row

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Rest Day

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1 Rep Max Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   12 Minute AMRAP 1,2,3,4,5,6….etc – Back Squats @ 275/185lbs – Muscle Ups

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Rest Day

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3 Rep Max Clean And Jerk   5 x 1 Minute Planks Between Sets   Then   “Grace”   – 30 Clean And Jerks @ 135/95lbs   To Finish   – 1 Mile Run

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5 Rounds – 8 Pistols Per Leg Alternating – 20 Band Pull Aparts – 15 Weighted Abmat Sit Ups – 300m Ski Erg   Then   12 Minutes, in teams of 3, complete as long as possible on Air Bike holding at least 80/68rpm. When it drops below, immediately switch with teammate. Work though team on rotation, 1 work, 2 rest.

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3 x 8 Dead Lift   5 x 15 Ring Dips Between Sets   Then   40-30-20-10 – KB Swings @ 32/24kg – Burpees   To Finish   Lower Back Lacrosse Ball Mash

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5 x 5 Front Squat   Accrue 40 Strict Chin Ups Between Sets   Then   7 Rounds – 300m Row – 7 Overhead Squats @ 155/105lbs

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Rest Day