AMRAP 12 mins
250m Row
15 Press Ups
Post rounds and extras in comments.
STRENGTH
Back Squat
5-5-5-5-5
Tempo Single Arm DB Strict Press 3-1-1
5 x 8r/8l
Post heaviest 5 rep in comments.
3 ROUNDS
3 Rounds
20 Deadlifts 70/50kg
15/10 Cal Row
20 Hang Dumbbell Reverse Lunges 22.5/15kg
15/10 Cal Row
Post time in comments.
AMRAP 20
AMRAP 20 mins
400 Meter Run
Max Strict Pull-ups
Post total Pull Ups in comments.
3x3 AMRAP
3 x 3 min AMRAP
15/11 Cal Row
15 Bar Over Burpees
Max Overhead Squats 42.5/30kg
rest 3 minutes between AMRAP's
Post total OHS in comments.
SKILLS
More one leg work with Coach Tom.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.