Monday 30th September, 2019

AM SESSION:

Weekly Prep:

5 Sets (at a steady pace)
21 Calorie assualt Bike
50ft Short lunges
10/10 Monster Walk
10 Striaght Arm Pull-ups (lat pulls)
10 Scap Push-ups (straight arms)
20 Seconds Pike Hold
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Every Alt. 2:00 for 10 mins:

1. 35/25 Cal Assault Bike 
2. 1-3 Pegboard Climbs (or 3-4 Legless Rope Climbs)
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PM SESSION:

Back Squat:

6 Sets of:
2 Backsquats, 75%
5 Ring Dips (add weight if possible)
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Assist and Move:

3 Rounds
6/6 Single Leg DB RDLs. 2 x 22.5/15kg
25ft DB Overhead Walk, 2 x 22.5/15kg
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Workout:

5-4-3-2-1
Burpees over 60" (stacked boxes)
D-Ball Over Shoulder, 70/50kg

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