Monday 16th September, 2019

AM SESSION:

Every 4:00 x8

400m Run
20 Russian swings@32/24
10 Box over burpee
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PM SESSION:

Warm Up:

EMOM 15
1 - 45s Ski Erg
2 - 6-8 Ring push ups@2020
3 - 20s False grip Hang
4 - 20 Hollow rocks
5 - 6/6 SA DB press
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Superset 01:

8-10 Narrow Grip Incline Bench Press @30x1, rest 45s x 4 sets
+
8-10 Supinated Barbell Bent Over Row @2111, rest 45s x 4 sets
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Superset 02:

4 x 15 Supinated Ring Row @2121, rest 30s
+
4 x 60 secs Weighted FLR, rest 60s
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For Time:

20 Devils press@22/15
30 Burpee box jump
40 C2B
50 DB push press (SA) @22/15
60 Cal C2 Bike
70 Wall balls

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