Tuesday May 15, 2018

A) windows: In 4 mins

Assault bike 30 Cals

ME 25ft Shuttles - 1 burpee each turn around

Rest 2 mins

x 8 rounds

 

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PM WORK

Tuesday May 15, 2018

Title: TUES- SQUAT/ GYM

 

Warmup:

3km Run

--

3 rounds:

5 Wall Squats

10 Goblet Squats

20 box step downs, single leg.

 

 

  1. SQUAT :

Back squat:

Establish a heavy 3 for the day.

 

B) ACC::

3 sets:

30 DB Box Overs, 2 x 15/10kg

3 pull ups, 3 C2B, 3 bar Muscle ups

*Unbroken complex.

Rest as needed.

 

C) WORK:

Every 5:00 x 10 rounds:

1- 3 Rounds of 2 Muscle-ups + 4 HSPU + 8 DB Snatch, 30/22.5kg

2- 4 Rounds 200m Row + 4 Deadlifts @ 70%

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