Wednesday 4th September, 2019

PHA-T:

3 Rounds
20/15 Calorie Row
ME unbroken Handstand Push-ups
8 Hang Squats Cleans, 75%

3 Rounds
20/15 Calorie Assuat Bike
8 Chest to Bar Pull-ups
ME Unbroken Push Jerks, 75%

3 Rounds
400m Run
40 GHD Sit-ups
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Push Press:

every 2:00 x 6 Sets
2 Reps
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Zercher:

1 Zercher Deadlift
5 Zercher Squats

Building to a heavy but safe max
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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 Deficit HSPU

2:00 Rest
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Functional Focused Metcon:

3 Rounds for time:
30 GHD Sit-ups
7 DBall Over Shoulder, 70/50kg
7 Muscle-ups

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