32 ADVANTAGE RD, HIGHETT 3190  
October 2016
 
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5 Rep Max Back Squat   5 x 20sec Weighted Planks Between Sets   Then   For Time – 30 Cals Air Bike – 75 Air Squats – 100 Double Unders – 40 Box Jumps @ 30″/24″ – 50 Hang Power Cleans @ 135/95lbs – 800m Run

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

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4 Rounds – 1st Minute: 40m Dog Sled – 2nd Minute: 5 Strict Chin Ups – 3rd Minute: 5 Strict Handstand Push Ups   Then   3 Rounds x 2min 30sec – 20 Dead Lifts @ 225/155lbs – Max Cals On Rower   **Rest 2min 30sec Between Rounds

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Rest Day

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5 x 3 Back Squat   Choose A Skill To Work On Between Sets   Then   5 Rounds (20 Minute Time Cap) – 15 Wall Balls – 15 Toes To Bar – 15 Cal Row

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2 Rep Max Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   7 Minute AMRAP – 10 Power Snatches @ 75/55lbs – 3 Muscle Ups   To Finish   In Partners, 3 Rounds Each Of: – 400m Run   **Alternating Work/Rest

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5 Rounds – 90sec: 5 Strict Press – 90sec: 10 Ring Rows   Then   20 Minute Partner AMRAP – 50 Double Unders Each Alt. Full Set – 20 Synchro KB Swings – 15/12 Cals Air Bike Each Alt. Full Set

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5-5-5-5-5 Front Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   12 Minute AMRAP – 10 Box Jumps @ 24/20lbs – 8 Hang Squat Cleans @ 135/95lbs – 6 Burpees   To Finish   – 1km Row

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

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3 x 5 Dead Lift   5 x 300/250m Ski Erg Between Sets   Then   20-16-12-8-4 – DB Snatches (Alternating Arms) – Wall Balls