Monday 9th 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 infront.
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In 6 mins complete...

Row 500m
10 Burpee box jump
AMRAP
25 Wall balls
50 DU
Rest 2 mins
x 6 rounds
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PM SESSION:

Warm Up:

EMOM 16
1 - 45s Ski Erg
2 - 6-8 Ring push ups@2020
3 - 6 Strict pull ups
4 - 6/6 SA DB press
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Superset 01:

4-6 Narrow Grip Bench Press @30x1, rest 45s x 4 sets
+
8-10 Supinated 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 Ups, rest 60s
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6 rounds:

Every 3 mins
200m Run
10 Push press@50/35
5-8 Ring MU

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