Wednesday 20/11/19
10-10-10-10-10 Back Rack Step Lunge (5 Per Leg Alternating) Lower Body Mobility Between Sets Then 10 Rounds (20 Minute Time Cap) –
10-10-10-10-10 Back Rack Step Lunge (5 Per Leg Alternating) Lower Body Mobility Between Sets Then 10 Rounds (20 Minute Time Cap) –
3 Rep Max Dead Lift Butterfly Pull Up Practice Or 5 x 7-10 Ring Dips Between Sets Then 20 Minute AMRAP –
10-8-6-4-2 Front Squat 5 x 30sec Weighted Planks Between Sets Then For Time – 25 DB Thrusters @ 2 x 22.5/15kg –
14 Minutes – 1600m Run, Then In Remaining Time, AMRAP Of: – 5 Toes To Bar – 15 Air Squats – 50 Single Skips
20 Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes Then 3 Rounds (20 Minute Time Cap) – 15 Power Snatches
Rest Day Or (Optional Workout) For Time – 50/40 Cals Air Bike – 50 KB Swings @ 16/12kg – 25 Push Ups –
5 Rep Max Back Squat 5 x 2 Rope Climbs Or Progressions Between Sets Then 3 x 3 Minute AMRAPs – 7
3 x 7 Push Press 5 x 300m Ski Erg Between Sets Then 5 Rounds (16 Minute Time Cap) – 12 Shoulder
10-10-10 Stiff Legged Dead Lift 3 x Max Hollow Hold And Hamstring Mobility Between Sets Then 30 Minute Partner AMRAP – 3000/2700m
5-3-1 Bench Press 3 Rep Max Weighted Strict Pull Ups Between Sets Then 15 Minute AMRAP – 10 Bench Presses – 20