32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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Rest Day

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5 x 10 Back Rack Step Lunges (Alt. Legs)   5 x 300m Ski Erg Between Sets   Then   4 Rounds x 2 Minutes – 15 Chin Ups – 15 Power Snatches @ 75/55lbs – Max Reps Air Squats   **Rest 2 Minutes Between Rounds

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Rest Day

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5-5-3-3-1-1 Thruster   5 x 8 DB Bench Rows Between Sets   Then   For Time   – 400m Run, Then   3 Rounds – 12 DB Thrusters @ 2 x 22.5/15kg – 12 Box Jumps @ 24”/20”, Then   – 400m Run, Then   3 Rounds – 8 DB Thrusters @ 2 x 30/20kg – 8 Box Jumps @ 30”/24”, Then   – 400m Run

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3-3-3 Dead Lift   3 x Max Reps Toes To Bar Between Sets   Then   10 Minute AMRAP – 3 Hang Power Cleans @ 185/125lbs – 5 Handstand Push Ups

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5-5-5-5-5 Back Squat   5 x 1 Minute Planks Between Sets   Then   20 Minute Partner AMRAP – 30/24 Cals Air Bike Each – 40 Wall Balls Each – 25 Burpees Each   **Alternate Work/Rest At End Of Each Movement.

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5 x 5 Strict Press   Accrue 40 Strict Chin Ups Between Sets   Then   3 Rounds – 500m Row – 30 KB Swings @ 24/16kg – 90 Double Unders

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Every 90sec For 6 Rounds – 50m Sprint   Then   3 Rounds – 600m Run – 500m Run – 300m Run – 200m Run   **Walk recovery between each run so that each run distance is completed at the finish line. Rest 2 minutes between rounds. Pace of all runs are self regulated.   #tracksunday