Wednesday 3rd July, 2019

AM SESSION:

Gymnastics:

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

1- 10 Push Ups + 25ft HSW

2- 6 ring dips + 3 Bar Muscle Ups

3- 50ft DB Front Rack Lunges + 10 burpees
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PM SESSION:

Overhead Squat:

Working:
5 x 1, 87%
Rest as needed.

Progressive:
Every 3:00 x 3
300m row
3 OHS, 80%
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Power Building:

3 sets:
10 banded KB swings
Rest 0:20
1 high Box Jump
Rest as needed.
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Lower Building:

3 x 30 Goblet squats. as heavy as possible. 
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Work:

AMRAP 8:
2-4-6-8-12.. Ladder:
Push Jerk, 40
Toes to Bar

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