Monday 2nd September, 2019

AM SESSION:

Warm Up:

10 mins easy Bike
3 x lunge complex (10 reps each position)
Lateral R
Lateral L
Forward Hands overhead
Backward Hands reach in front.
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In 6 min windows...

Row 750m
20 Burpee over rower
AMRAP
25 Air squats
50 DU
Rest 2 mins
x 6 rounds
__________________________________________________________________________PM SESSION:

Warm Up:

EMOM 16
1 - 45s Ski Erg
2 - 6-8 Ring push ups@2020
3 - 6 Strict pull ups
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Superset 01:

4-6 reps Narrow Grip Bench Press @30x1, rest 45s x 4 sets
+
8-10 reps Supinated Barbell Bent Over Row @2111, rest 45s x 4 sets
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Superset 02:

4 x 15 Ring Row @2121, rest 30s
+
4 x 20 GHD Sit Up, rest 60s
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4 rounds:

every 5 mins
15 Cal Bike
7 MU
10 Hang cleans@80
20 Pistols

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