Wednesday 10th September, 2019

AM SESSION:

PHA-T

3 Rounds
20/15 Calorie Row
ME unbroken Muscle-ups
8 Squat Snatches, 75%

3 Rounds
20/15 Calorie Assualt Bike
16 HSPUs
8 Deadlifts, 75%

3 Rounds
40s weighted FLR
1:20 rest
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Push Press:

every 2:00 x 6 Sets
3 Reps
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PM SESSION:

Pendlay Row:

5 Sets
3 Heavy Reps
2:00 Rest
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Single Arm KB Press (in horizontal position on GHD)

4 x 6/6 Reps
Rest 2:00
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Superset:

3 Sets of:
25ft KB Front Racked Lunges
6 Weighted (Medball) Bar Muscle-ups

2:00 Rest
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Functional Metcon:

AMRAP 12
1 Zercher Deadlift
25ft Zercher Carry
20 Toes to Bar

1 Zercher Deadlift
25ft Zercher Carry
20 Burpees over the Bar

Bar - 70/50kg

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