Friday 16th August, 2019

AM SESSION (optional):

For as many cals as possible:

Hold 500/400 Watts on Assault bike for aslong as possible, rest 3 mins.

Record cals each round.
__________________________________________________________________________
PM SESSION:

Warm Up:

EMOM 12
1 - 45s Row
2 - 20 Hollow rocks
3 - 20 lunges
___________________
Sumo Deadlift:

5 x 5@moderate load.
Rest 2 mins
______________________________
Segmented Clean Grip Deadlift:

3 x 5@80-90% Max clean
______________________________
EMOM 30:

1 - Row 250m
2 - 8 Swings@32 + 8 Burpee
3 - 12 Box overs + 8 Goblet Squats@32

← Back to Blog