Monday 15th July, 2019

Warm Up:

5 Minutes Cardio
//
Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
Air squat complex
3 reps wide Feet straight
3 reps wide Feet In
3 reps wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//
___________________________________
Front Squat:

5 x 5 @80%

Rest 2:00
_________________
Superset 01:

Single Arm Overhead Walking Lunge 16 reps
+
Seated Good Morning 12 reps

Rest 2:00. 3 sets.
______________________________________________
Superset 02:

12 reps KB Front Squat @2121
+
12 reps GHD Back Extension

Rest 2. 3 sets.
________________________________
In 6 mins...

Bike erg 40 cals
AMRAP in remaining time
10 DB clusters
10 T2B
10 box overs
Rest 4 mins
x 3

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