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Monday 09/09/19

5-5-5-5-5 Push Press   Kip Swing Practice And Shoulder Mobility Between Sets   Then   10 Minute AMRAP 1,2,3,4,5,6….etc – Handstand Push Ups – Box

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Sunday 08/09/19

5 Rounds – 30m Synchro Single DB Overhead Walking Lunge @ 22.5/15kg (15m Per Arm) – 30/24 Cals Air Bike – 30 Synchro Abmat Sit

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Friday 06/09/19

Rest Day   Or (Optional Workout)   10 Rounds – 10 DB Push Presses @ 2 x 20/12.5kg – 100 Single Unders – 10 Cal

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Wednesday 04/09/19

5-5-5 Sumo Dead Lift   Hamstring Mobility And Handstand Prep Between Sets   Then   4 Rounds (20 Minute Time Cap) – 30 Hang DB

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Tuesday 03/09/19

5 Rep Max Bench Press   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   5 Rounds – 60m Dog Sled @ 90/55lbs –

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Monday 02/09/19

3-3-3 Front Squat   4 x 1 Minute Planks Between Sets   Then   4 Rounds (20 Minute Time Cap) – 10 Squat Cleans @

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Sunday 01/09/19

For Time, In Partners – 200/160 Cals Air Bike – 50 Synchro Step Ups Per Leg Alternating @ 20”/16” – 3000/2700m Row – 50 Synchro

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