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

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3 Rounds – 25 Overhead Squats @ 95/65lbs – 25 Box Jumps @ 24”/20”   Then   In Partners, As Far As Possible In 20 Minutes – Single DB Overhead Walking Lunge @ 22.5/15kg   **Alternate work/rest. Partition work equally between partners and between left and right hands.

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Rest Day

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7 Rounds 1st Minute: 6 Strict Handstand Push Ups 2nd Minute: 6 Strict Chin Ups   Then   4 Rounds – 5 Muscle Ups – 15 Thrusters @ 95/65lbs – 250m Run

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3 x 3 Dead Lift   5 x 12/8 Cals Air Bike Sprint Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Power Cleans @ 135/95lbs – Burpees

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4 x 7 Strict Press   Shoulder Mobility Between Sets   Then   “Open Workout 18.1”   20 Minute AMRAP – 8 Toes To Bar – 10 DB Hang Clean And Jerks @ 22.5/15kg (5 Per Arm) – 14/12 Cal Row

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4 x 7 Back Squat   Accrue 75 Hollow Rocks Between Sets   Then   12 Minutes, As Far As Possible – 1 Burpee – Broad Jump – 3 Air Squats   **After Every 20m Perform 40 Double Unders

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Rest Day