32 ADVANTAGE RD, HIGHETT 3190  
July 2015
 
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Warm Up Dead Lift And Mobilise   Then   “McGhee”   30 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 13 Push Ups – 9 Box Jumps @ 24″/20″

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Rest Day

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5 x 10 Bent Over Barbell Row   Handstand Walk Practice Between Sets   Then   “Jade’s Joy”   3 Rounds – 90sec: Row (Target 460m/400m) – 90sec: 10m Shuttle Runs (Target 26/24) – 90sec: Old Air Bike (Target 11/10 Cals)   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on Air Bike.

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5-5-3-3-1-1 Hang Power Clean   5 x 300m Ski Erg Between Sets   Then   10-8-6-4-2 – Power Cleans @ 205/135lbs – Bar Facing Burpees – Chin Ups x 2

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5 x 5 Back Squat   5 x 10 Weighted Abmat Sit Ups Between Sets   Then   20 Minute AMRAP, In Teams Of 3 – 10 Thrusters @ 115/75lbs – 10 Cals Air Bike – 40m Dog Sled @ 90/55lbs   **Work in relay format, start thrusters when teammate in front finishes air bike.

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20 Minutes Every Odd Minute: 5 Strict Handstand Push Ups Every Even Minute: 5 Strict Chin Ups   Then   5 Rounds (15 Minute Time Cap) – 60 Double Unders – 6 Muscle Ups   **Rest 1 Minute Between Rounds   To Finish   – 1km Row

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3 x 3 Squat Snatch   Mobilise Between Sets   Then   8 Rounds – 8 Toes To Bar – 25 Air Squats – 200m Row

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Rest Day

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5-5-3-3-1-1 Push Press   Shoulder Mobility Between Sets   Then   3 x 4 Minute AMRAPs – 12 KB Swings @ 24/16kg – 8 Shoulder To Overheads @ 95/65lbs – 4 Muscle Ups   **Rest 1 minute between AMRAPs. Score for total rounds. Start at where the last AMRAP finished.