32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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3 x 5 Dead Lift   5 x 15 Push Ups Between Sets   Then   15 Minute AMRAP – 20 KB Swings @ 24/16kg – 15/13 Cal Row – 10 KB Facing Burpees

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Every Minute For 6 Rounds – 30m Sprint   Then   – 400m Run   Rest 1 Minute   – 800m Run   Rest 2 Minutes   – 1200m Run   Rest 3 Minutes   – 1600m Run   Rest 4 Minutes   – 2000m Run   **Self-regulate running pace, keeping consistency during each effort where possible.   #tracksunday

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8 Rounds – 1st Minute: 3 Power Snatches – 2nd Minute: 5 Box Jumps (High)   Then   For Time, In Partners 30-20-10 – Dead Ball Cleans – Muscle Ups   **Alternate work/rest. Partition work equally as required.

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Rest Day

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30 Hang Squat Cleans On Cadence 1 Rep Every 30sec For 15 Minutes   Then   10 Minute Partner AMRAP – 10 Front Squats (5 Each) – 20/12 Cals Air Bike (10/6 Each)   **Alternate Work/Rest   Then   10 Minute Partner AMRAP – 250m Run   **Alternate Work/Rest

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10-10-10 Stiff Legged Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   20 Minute AMRAP – 1000/900m Row 5 Rounds – 24 DB Snatches @ 22.5/15kg (Alt. Arms) – 12 Toes To Bar

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8 Rounds – 1st Minute: 6 Handstand Push Ups – 2nd Minute: 6 Chin Ups   **Upscale Or Downscale As Needed   Then   3 Rounds – 400m Run – 30 Push Presses @ 75/55lbs – 20 Burpees

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3 x 7 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   30-25-20-15-10-5 – Goblet Squats @ 24/16kg – Double Unders x 2   **100m Ski Erg After Each Round