Monday 22nd 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:

4 x 6 @80%

Rest 2:00
____________________
Superset 01:

16 KB Front Rack Walking Lunge
+
12 Barbell Romanian Deadlift

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

12 Double KB Front Rack Step Up
+
12 GHD Back Extension

Rest 2. 3 sets.
__________________________________
In 8 mins

Bike erg 60 cals
AMRAP in remaining time
5 DB Clean and jerk 22/15
10 T2B
15 Box overs
Rest 4 mins
x 2

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