Wednesday 12th June, 2019

AM Session:

Every 4:00 x 32:00

Cycle Steady State 120-150BPM HR

A -Every 4:00 x 5 Sets Complete
15 KB Swings, 32kg (RUSSIAN)
15 Box Overs

B - Every 4:00 x 5 Sets Complete
40 Double Unders
25ft Handstand Push-ups

**Everything is performed at low - moderate intensity
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PM Session:

IWT Phase 01:

10 Push Jerks, 60%
2 Rounds for time:
40 Double Unders
10 Chest to Bar Pull-ups

Rest 5:00 x 3 Sets
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IWT Phase 02:

30 Unbroken Wallball
2:00 Max Calorie Row

Rest 5:00 x 3 Sets
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IWT Phase 03:

40 GHD Sit-ups
75ft Handstand Walk
20 Hip Extensions
50ft Handstand Walk
10 Back Extensions
25ft Handstand Walk


*This is a repeat from week 01. The goal is now to go HARDER AND FASTER

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