Monday 12th August, 2019

AM SESSION:

Every 5:00 x8

Assaut bike 30 Cals
20 Down ups
100m Farmers walk@2x32/24kg
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PM SESSION:

Warm Up:

EMOM 12
1 - 45s AB
2 - 12 H/R Push ups
3 - 10 Ring rows
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Superset 01:

6-8 Dual DB Bench Press @30x1, rest 45s x 3 sets
+
6-8 Dual DB Prone Row @2111, rest 45s x 3 sets
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Superset 02:

3 x Max Effort sets of Ring Rows @2020 tempo, rest 30s
+
3 x 12-20 GHD Sit Ups, rest 120s
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GHD Back Extensions:

3 x 12-15, rest 60s
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5 sets not for time

10 Box pistols (R+L) off 24in opposite foot touches floor
10 DB Clean@22/15
50 DU
Rest 60s

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