32 ADVANTAGE RD, HIGHETT 3190  
July 2019
 
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5-5-5 Back Squat   Accrue 30 Strict Pull Ups Between Sets   Then   3 Rounds – 15 KB Squats @ 24/16kg – 30 Double Unders – 15 KB Swings @ 24/16kg – 30 Double Unders

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3 x 3 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   4 Rounds x 2 Minutes – 15 Burpees – Max Distance Row   **Rest 2 Minutes Between Rounds

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3 x 8 Strict Press   Shoulder Mobility Between Sets   Then   12 Minute AMRAP – 10 Shoulder To Overheads @ 95/65lbs – 8 Toes To Bar – 6 Box Jumps @ 30”/24”

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

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3-3-3-3-3 Squat Clean   5 x 15 Ring Dips Between Sets   Then   4 Rounds, In Partners (16 Minute Time Cap) – 30 Thrusters @ 95:65lbs – 30 Chin Ups   **After Rounds 1 and 3: 30/24 Cals Air Bike After Rounds 2 and 4: 30/24 Cals Ski Erg Alternate work/rest, partition work evenly as required.

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Rest Day

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7-7-7-7-7 DB Bench Press   7 x 40m Dog Sled Between Sets   Then   20-16-12-8-4 – Hang Power Snatches @ 75/55lbs – Double Unders x 4

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2-2-2-1-1-1 Back Squat   5 x 10 Ring Rows Between Sets   Then   3 Rounds – 20 Back Squats @ 155/105lbs – 20 Burpee – Side Jumps Over Bar

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10-10-10 Push Press   5 x 20 Hollow Rocks Between Sets   Then   3 Minutes – 20 KB Swings @ 24/16kg – 20 Box Jumps @ 24”/20” – Max Push Ups   Rest 3 Minutes   3 Minutes – 20 Box Jumps @ 24”/20” – 20 Push Ups – Max KB Swings @ 24/16kg   Rest 3 Minutes   3 Minutes – 20 Push Ups – 20 KB Swings @ 24/16kg – Max Box […]

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20 Minutes To Find 3 Rep Max Dead Lift   Then   12 Minutes – 2000/1800m Row – Max Double Unders   Then   For Time (12 Minute Time Cap) 15-12-9-6-3 – Toes To Bar   **250m Run Between Sets