21/1/17

Sat

 

0:00 - 18:00

A)

8 min

Min 1 - 10 thrusters (95,65)

Min 2 - 10 burpee facing box jumps

2 min rest and repeat

 

10 min rest

 

28:00 - 42:00

7 rds

Every 2 min

B)

Every 2 min

5 x bench press

10 x reverse grip barbell rows

 

C)

47:00 - 52:00

Max rd

3 x bar muscle ups

15 x butterfly ab mat sit ups

 

Optional Accessories

5 x 10 reverse grip strict pull ups

5 x 24 side sit ups

5 x 20 band pull aparts

5 x 12 reverse curls

 

Sunday

 

A)

5 rds

400 x run

Double unders x 35

 

5 min rest

 

B)

5 rds

300 x row

60 meter farmers carry

 

5 min rest

 

C)

5 rds

15/10 cal bike (boys Sami / girls assault)

35 x double unders