Tuesday 17th September, 2019

AM SESSION:

Assault Bike:

Every 90s x 10
15/12 Cals All out
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PM SESSION:

Warm Up:

Lunge complex
20 reps each position
Normal
Hand overhead
Hands alternating sides
Toes in
Toes in reaching for floor
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Tri-Set:

8-7-6-5 Back Squat @32x1, rest 45s
+
8-10 Weighted Strict Pronated Pull Ups reps@2121, rest 45s
+
8-10 Front Foot Elevated Split Squats per leg@2020, rest 3 mins. Repeat for 4 sets
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Tri-Set 02:

6 Z-Press, rest 60s x 4 sets
+
8-10 Single Leg KB Deadlift per leg, rest 60s x 4 sets
+
08 Standing Rope Tricep Extension, rest 60s x 4 sets
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2018 Regionals Event 06:

For time
4-3-2 Rope climb
16-12-08 Thrutsers@70/50

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