Monday 9th September, 2019

AM SESSION:

Weekly Prep:

21 Minutes Assualt Bike
Every 3:00 complete
25ft Monster Walk
25ft Walking Samson Lunge
10 Band Pull-aparts
5 Chin ups
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3 rounds @ pace:

20 Calorie Assualt Bike
12 Hang Squat Snatches, 40/30kg
6 Bar Muscle-ups
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PM SESSION:

Back Squat:

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
12/12 Rear Foot Elevated Split Squats
25ft Overhead Carry (with KB Hanging from bar with bands)

Rest 2:00 Between Sets
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Ring Dip:

1 x ME Ring Dips

then For Time:
3 Rounds
50 Double Unders
60% Ring Dips (60% No of Reps in the ME set)
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Workout:

4 Rounds for Time:
12 DB Deadlifts, 2 x 22.5/15kg
25ft Handstand Walk

**Move DBs 5m Between each round

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