Monday 16th September, 2019

AM SESSION:

Weekly Prep:

5 Sets (at a steady pace)
21 Calorie assualt Bike
50ft Bear Crawl
12 Cossak Lunges
5 Pike Push-ups + 5 Inch Worms + 5 Push-ups
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10 sets:

Handstand walk over ramp / steps
rest 1:00 between
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PM SESSION:

Back Squats:

2 Rep Max for the day

rest 4:00 then

2 x 15rep, 65% of above

4:00 rest between sets
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Assist and Move:

3 Sets
8/8 Rear foot elevated Split Squats
50ft Sled Push (or box push) HEAVY AND FAST

Rest 2:00 Between Sets
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Workout:

'Elizabeth'
21-15-9 Reps For Time
Squat Cleans (135/95 lb)
Ring Dips
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Rope Climbs:

EMOM 6
1 Rope Climb (Arms only)

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