30-25-20-15-10
Kettlebell Swings 24/16kg
AbMat Sit-ups
100 Metre Sprints after each round
Post time in comments.
STRENGTH
Back Squat
10-8-6-4-6-8-10
DB Backward Lunge 22.5/15kg
7 x 10 5R/5L
Post 4 rep in comments.
SKILLS
This will be the last Pull up session before next weeks test.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
3 x 3 AMRAP
AMRAP 3 min
21/15 Cal Row
21 Bar Over Burpees
Max Overhead Squats 42.5/30kg
rest 3 minutes
AMRAP 3 min
18/13 Cal Row
18 Bar Over Burpees
Max Overhead Squats 42.5/30kg
rest 3 minutes
AMRAP 3 min
15/11 Cal Row
15 Bar Over Burpees
Max Overhead Squats 42.5/30kg
Post total OHS reps in comments.
AMRAP 15
AMRAP 15 min
15 Hang Power Cleans 60/42.5kg
21/15 Cal Row
15 Pull-ups
60 Double Unders
Post rounds and extras in comments.
AMRAP 7
AMRAP 7:
Wallballs 10/7kg
On the minute 5 Deadlifts 100/75kg
Post total Wall Balls in comments.