Tuesday 27th August, 2019

AM SESSION:

Every 2:00 x10

10 Cal assault bike
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Every 90 x10

4 x 25ft Shuttle, touch ground on turn around.
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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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Back Squat:

10-10-8-8@32x1, rest 45s
**Goal here is to squat the same weights each week but we increase reps.
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Superset 01:

8-10 Strict C2B Pull Ups, rest 45s
+
8-10 Front Foot Elevated Split Squats per leg@2020, rest 3 mins. Repeat for 4 sets
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Superset 02:

6-8 Single Arm DB Press per arm@2121, rest 45s
+
8-10 Single Leg KB Deadlift per leg, rest 60s x 3 sets
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AMRAP 15:

100ft farmers carry@32kg (Switch@50ft)
10 KB Front squats@32
200m Run
10 Strict HSPU

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