Monday 24/06/19
Warm Up: Choose 2 Of The Following: – 1000m Row – 1000m Ski Erg – 1000m Run – 50/40 Cals Air Bike Then
Warm Up: Choose 2 Of The Following: – 1000m Row – 1000m Ski Erg – 1000m Run – 50/40 Cals Air Bike Then
3 x 3 Dead Lift Accrue 30 Muscle Ups Between Sets Then 3 Rounds – 30 Single DB Thrusters @ 22.5kg (15/Arm)
30 Minute AMRAP – 20/16 Cals Air Bike – 20 Toes To Bar – 20/16 Cal Row – 20m Single DB Overhead Walking Lunge @
3 x 3 Bench Press 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then 5 Rounds – 15 Bench Presses @ 135/95lbs –
2-2-2-1-1-1 Power Clean 3 x 1min30sec-2min Planks Between Sets Then 7 Minute AMRAP 3,6,9,12,15…etc – Power Cleans @ 135/95lbs – Bar Facing
7 Rep Max Back Squat 3 Rep Max Weighted Chin Ups Between Sets Then For Time – 800m Run – 60 Wall
5-5-5-5-5 Snatch Balance 10-10-10-10-10 Unbroken DB Snatches Between Sets Then 9-7-5 – Snatches @ 165/115lbs – Box Jumps @ 36”/30”