32 ADVANTAGE RD, HIGHETT 3190  
2015
 
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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

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2-2-2-2-2 Snatch Pulls, Then   1 Rep Max Power Snatch   5 x 15 Toes To Bar Between Sets   Then   3 Rounds – 400m Run – 100 Double Unders – 10 Muscle Ups

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Rest Day

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5 Rounds For Strength – 6 Strict Handstand Push Ups – 10 Bent Over Barbell Rows – 20m Overhead Walking Lunge @ 20/10kg Plate   Then   10 Rounds – 1 Minute: Max Reps Wall Balls @ 30/20lbs   **Rest 1 Minute Between Rounds

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5-5-5-5-5 Back Squat   5 x 300/250m Row Between Sets   Then   20 Minute Partner AMRAP – 8 x 20m Shuttle Runs – 10 Burpees   **Alternate work/rest, change at end of each round   To Finish   – 100 Abmat Sit Ups

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3 x 3 Deficit Dead Lift   Accrue 75 Push Ups Between Sets   Then   15 Minutes To Find 1 Rep Max Hang Power Clean   Then   15 Minute AMRAP – 15 Hang Power Cleans @ 135/95lbs – 15 Box Jump Overs @ 24″/20″ – 15 Chin Ups

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5 x 5 Strict Press   5 x 150m Ski Erg Between Sets   Then   2 Rounds – 90sec: Prowler Push – 90sec: KB Swings @ 24/16kg – 90sec: Cals Air Bike – 90sec: Thrusters @ 65/45lbs – 90sec: Cal Row   **30sec Rest Between Movements