32 ADVANTAGE RD, HIGHETT 3190  
February 2018
 
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5-5-3-3-1-1 Back Squat   5 x 10 DB Strict Press Between Sets   Then   10-8-6-4-2 – DB Thrusters @ 22.5/15kg – Double Unders x 5   To Finish   – 500m Ski Erg

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5 x 5 Bench Press   5 x 20 Hollow Rocks Between Sets   Then   2 Rounds, In Partners – 30/20 Cals Air Bike Each – 40/35 Cal Row Each – 40m Overhead Walking Lunge Each @ 20/15kg Plate   **Alternate Work/Rest

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6 Rounds – 1st Minute: 6 Strict Chin Ups – 2nd Minute: 10 Dead Lifts @ 225/155lbs   Then   3 Rounds x 6 Minutes – 570m Run Then AMRAP In Remaining Time Of – 3 Power Cleans @ 185/125lbs – 6 Box Jump Overs @ 24”/20”   **Rest 3 Minutes Between Rounds

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4 Rounds – 1st Minute: 10 Toes To Bar – 2nd Minute: 100m Ski – 3rd Minute: 10 Front Squats @ 135/95lbs – 4th Minute: 10 Burpees   Then   For Time (20 Minute Time Cap) – 1000m Row – 40 Handstand Push Ups – 40 DB Snatches @ 22.5/15kg (Alt. Arms) – 40 Wall Balls – 100 Double Unders

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Every 90sec For 5 Rounds – 20m Sprint   Then   5 Rounds – 1000m Slow Jog – 100m Walk – 200m Fast Run – 100m Walk – 200m Fast Run – 1000m Slow Jog – 100m Sprint   **Rest 3 Minutes Between Rounds   #tracksunday

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1-1-1-1-1 Split Jerk   5 x 8 Pistols Per Leg Between Sets   Then   “DT”   5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks @ 155/105lbs   To Finish (Optional)   – Accrue 20 Muscle Ups Or Practice Movement/Progressions

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Rest Day

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4-5 Rounds (Not Timed) – 20m Prowler Push/20m Backward Sled Drag/15m Rope Sled Pull – 15 Handstand Push Ups – 15 2x DB Front Squats   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest