Wednesday 24/06/15
5 Rounds – 8 Pistols Per Leg Alternating – 20 Band Pull Aparts – 15 Weighted Abmat Sit Ups – 300m Ski Erg Then
5 Rounds – 8 Pistols Per Leg Alternating – 20 Band Pull Aparts – 15 Weighted Abmat Sit Ups – 300m Ski Erg Then
3 x 8 Dead Lift 5 x 15 Ring Dips Between Sets Then 40-30-20-10 – KB Swings @ 32/24kg – Burpees
5 x 5 Front Squat Accrue 40 Strict Chin Ups Between Sets Then 7 Rounds – 300m Row – 7 Overhead Squats
2-2-2-2-2 Snatch Pulls, Then 1 Rep Max Power Snatch 5 x 15 Toes To Bar Between Sets Then 3 Rounds –
5 Rounds For Strength – 6 Strict Handstand Push Ups – 10 Bent Over Barbell Rows – 20m Overhead Walking Lunge @ 20/10kg Plate
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
3 x 3 Deficit Dead Lift Accrue 75 Push Ups Between Sets Then 15 Minutes To Find 1 Rep Max Hang Power
5 x 5 Strict Press 5 x 150m Ski Erg Between Sets Then 2 Rounds – 90sec: Prowler Push – 90sec: KB