Wednesday 26th June, 2019

AM SESSION:

30min bike, or row:
Every 2:00 complete:

1- 50% of max strict pull ups

2- 25ft HSW

3- 50% of max Toes to bar

4- 5 devils press, 2 x 15
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PM SESSION:

Overhead Squat:

0-10mins;
Establish a heavy single

10-16mins:
Every 2:00 x 3
5 OHS, 75%
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Power Building:

3 sets:
Every 15sec x 4- 1 box jump (as high as possible)
5 Hex bar Deadlift, with a jump.
Rest as needed.
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Lower Building:

3 sets:
6 / 6 Bulgarian Split Squats (DBs at side)
12 Cossack squat, with KB Front Rack.
Rest as needed.
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Work:

2:00 on, 2:00 off x 6 rounds:
AMRAP:
3 hang snatch, 40
6 push ups
9 air squats

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