32 ADVANTAGE RD, HIGHETT 3190  
May 2019
 
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Rest Day

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5 x 3 Bench Press   5 x 80m Dog Sled Between Sets   Then   20 Minute AMRAP – 250/220m Ski Erg – 10 Bench Presses @ 135/95lbs – 16/12 Cals Air Bike   **Rest 1 Minute Between Rounds

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10 Rep Max Back Squat   5 x 75 Double Unders Between Sets   Then   7 Rounds – 7 Back Squats @ 155/105lbs – 7 Toes To Bar – 7 Burpees

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1-1-1-1-1 Dead Lift   7 x 300/270m Ski Erg Between Sets   Then   “Diane”   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups

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5-5-5-5-5 Overhead Squat   Accrue 40 Strict Chin Ups Between Sets   Then   20 Minutes, In Partners – 2000/1800m Row, Then   12 Rounds – 5 Chin Ups – 10 Push Ups – 15 Wall Balls, Then   – Max Double Unders In Remaining Time   **Alternate Row, Rounds And Double Under Sets Work/Rest

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- 1000m Slow Run – 100m Moderate Run – 800m Slow Run – 100m Moderate Run – 600m Slow Run – 100m Moderate Run – 400m Slow Run – 100m Moderate Run – 200m Slow Run – 100m Moderate Run   #tracksunday

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Every Minute For 10 Minutes – 3 Power Cleans (Touch And Go)   Then   For Time – 40/30 Cals Air Bike – 10 Power Cleans @ 135/95lbs – 20 Burpee – Side Jumps (With 180 Degree Turn) – 10 Power Cleans @ 135/95lbs – 20 Muscle Ups – 10 Power Cleans @ 135/95lbs

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Rest Day

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5 Rounds – 8-15 Dead Lifts – 8-15 Handstand Push Ups   **Start Rounds Every 4 Minutes   Then   20 Minute Partner AMRAP – 12 x 250m Run – Max Burpees In Remaining Time   **Alternate work/rest. 6 Runs each, partition Burpees in any way.

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5 x 3 Back Squat   5 x 1 Minute Planks Between Sets   Then   12 Minute AMRAP – 8 Toes To Bar – 10 Front Squats @ 115/80lbs – 12 Box Jump Overs @ 24”/20”