Wednesday 10th July, 2019

AM SESSION:

32min bike, or row:
Every 4:00 complete:

1- 2 rounds: 10 DB Snatch, 15 + 3 Bar Muscle Ups

2- 3 x 5 Russian Dips/ 30sec rest between.

3- 3 rounds: 3 Chest to rings + 12 Tempo ring rows
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PM SESSION:

Overhead Squat:

Working:
4 x 3, 82.5%
Rest as needed.

Progressive:
5 - 4 - 3 - 2 - 1
OHS, 75% (from the floor)
Rope climbs
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Power Building:

4 sets:
10 Goblet position cossack squats
Rest 0:30
1 . 1 . 1 seated box jumps
Rest 0:30
3 heavy hex bar deadlift
Rest as needed.
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Work:

AMRAP 10:
7 DB Thrusters, 2 x 15
9 Box Overs
11 Toes to Bar

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