Wednesday 19th June, 2019

AM SESSION:

On a rolling clock:

30min bike, or row:
Every 3:00 complete:

1- 25ft HSW + 20 DB Plank Rows, 2 x 15

2- 3 Bar Muscle Ups + 50 DU

3- 10 burpees over the Box + 20 DB Snatch, 15
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PM SESSION:

Overhead Squat:

6 x 3, 85% +
Rest as needed.
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Power Building:

4 sets:
12 jumping lunges
6 hex bar deadlifts, 3sec eccentric.
3 seated box jumps
Rest as needed.
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Lower Building:

6 sets:
6 nordic curls/ GHR
10 glute bridges, 3 sec pause at lock out
Rest as needed.
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Work:

AMRAP 12
2-4-6-8 Ladder: (adding two reps each round)
Power Snatch, 40
C2B Pull Ups

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