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

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3 x 5 Front Squat   5 x 10 DB Strict Press Between Sets   Then   4 Rounds – 20 Wall Balls – 8 Bar Muscle Ups

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Rest Day

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5 x 10m Double DB Front Rack Walking Lunge   5 x 30sec Weighted Planks Between Sets   **Increase Weight For Both Movements Where Possible   Then   5 Sprint Rounds – 12/8 Cals Air Bike – 40m Dead Ball Carry (20m Per Side) – 120/100m Ski Erg   **Rest As Required Between Rounds

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5-5-3-3-1-1 Dead Lift   5 x 10 Ring Dips Between Sets   Then   4 Rounds – 12 Power Snatches – 12 Handstand Push Ups – 12 Toes To Bar   **Power Snatch Weights Increase Each Round According To The Following: – 75/55lbs – 95/65lbs – 115/80lbs – 135/95lbs

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10-8-6-4-2 (For Strength) – Back Squats – Strict Chin Ups   Then   For Time, In Partners 60-40-20 – Wall Balls – DB Snatches @ 22.5/15kg – Burpees   **Alternate work/rest, partition work evenly as required.

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“Jade’s Joy”   3 Rounds – 90sec: Row – 90sec: 10m Shuttle Runs – 90sec: Air Bike   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on old Air Bike, 3 Cals under on new Air Bike.   Targets   Advanced: Men – 460m, 26 runs, 11/30 cals Women – 400m, 24 runs, 10/24 cals   Intermediate: Men – […]

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4 Rounds – 1600m,1200m,800m,400m Slow Run – 200m Fast Run – 200m Walk Recovery   #tracksunday