32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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5 Rep Max Strict Press   Accrue 50 Pistols Alternating Legs Between Sets   Then   10 Minute AMRAP – 10 Shoulder To Overheads @ 115/75lbs – 10 Box Jumps @ 24″/20″ – 10 Chin Ups   To Finish   3 x 25/20 Cals Air Bike   **Approx Equal Work/Rest Between Efforts

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Rest Day

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5 Rounds – 1st Minute: 5 Dead Lifts – 2nd Minute: 1 Minute Plank   Then   3 Rounds – 20 Hang Snatches @ 75/55lbs (Below The Knee) – 100 Double Unders

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Rest Day

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10-8-6-4-2 Bench Press   5 x 12 Toes To Bar Between Sets   Then   For Time – 60 Wall Balls – 600m Row   Rest 2 Minutes   – 40 Wall Balls – 400m Row   Rest 1 Minute   – 20 Wall Balls – 200m Row

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1-1-1-1-1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean – 1 Hang Squat Clean   5 x 250/220m Ski Erg Between Sets   Then   3-6-9-12-15-18-21 – Power Cleans @ 155/105 – Bar Facing Burpees

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3 x 10 Back Squat   5 x 12 Weighted Abmat Sit Ups Between Sets   Then   15 Minute AMRAP – 250m Run – 15 Goblet Squats @ 24/16kg – 15 KB Shoulder To Overheads Right Arm @ 24/16kg – 15 KB Shoulder To Overheads Left Arm @ 24/16kg   **Complete The Full Round After The 15 Minute Mark

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8 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups   Then   2 Rounds, In Partners – 4 Minutes: Dog Sled @ 90/55lbs – 4 Minutes: Cals On Rower – 4 Minutes: Cals Air Bike   **30sec transition between movements. Alternate work/rest as required.

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Rest Day