Tuesday 3rd September, 2019

AM SESSION:

Running Intervals:

Every 2 mins x 6
Run 200m
10 Burpee pull ups

Every 3 mins x 8
Run 400m
10 Burpee box overs
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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:

12-12-12-12 Back Squat @32x1, rest 45s
**Goal is to squat the same weights each week but increase reps.
+
8-10 Strict Chest to Bar 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 20:

100ft OH Walking lunge (change arms at 50ft)
10 Strict HSPU
50ft Heavy Sled push
10 Strict Ring dips
200m Run

 

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