32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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5 Rounds – 8-15 Dead Lifts – 8-15 Handstand Push Ups   **Start Rounds Every 4 Minutes   Then   20 Minute Partner AMRAP – 12 x 250m Run – Max Burpees In Remaining Time   **Alternate work/rest. 6 Runs each, partition Burpees in any way.

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5 x 3 Back Squat   5 x 1 Minute Planks Between Sets   Then   12 Minute AMRAP – 8 Toes To Bar – 10 Front Squats @ 115/80lbs – 12 Box Jump Overs @ 24”/20”

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7-7-7-7-7 Push Press   5 x 15 Chest To Bar Chin Ups   Then   4 Rounds x 3 Minutes – 300/270m Row – 35 Double Unders – Max Shoulder To Overheads @ 135/95lbs   **Rest 3 Minutes Between Rounds

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10-10-10-10-10m Double DB Front Rack Walking Lunge   10-10-10-10-10 Bench Press Between Sets   Then   3 Rounds (15 Minute Time Cap) – 30 Wall Balls – 30 Power Snatches @ 75/55lbs

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Rest Day

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20 Clusters On Cadence 1 Rep Every 30sec For 10 Minutes   Then   9-7-5 – Squat Cleans @ 185/125lbs – Bar Muscle Ups – Box Jumps @ 30”/24”

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Rest Day

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5 Rounds – 1st Minute: 3 Dead Lifts – 2nd Minute: 6 Strict Handstand Push Ups – 3rd Minute: 6 Strict Chin Ups   Then   8 Minute Partner AMRAP – 12 Push Ups – Max Cals Ski Erg   Rest 2 Minutes   8 Minute Partner AMRAP – 12 DB Thrusters @ 2 x 15/10kg – Max Cals Air Bike   **In both AMRAPs, both partners work at same time. Switch movements at completion […]