20 April 2020
Warm-up: 3 Sets: Block Run (300+ Meters), 10x Push up with rotation, 10x Supine ring or BB row, 10x Burpee.
Strength: Strict Press: 7-5-3-1 (increase load with each reduction in rep count) then 1 sets of 20 unbroken reps at 50% of last set (set of 1). Set of 20 should be continuous with as little rest between reps as possible.
Stamina: 4 Sets: 10x Strict chest to bar pull up, 10x Renegade Row, 50m KB walk (One arm overhead other in front rack position – switch arms at 25m).
- Clean and Jerk (95/65)
- Push up
- Cal. Bike/ Row/ Ski erg/ etc. / Double Unders X2
Cool Down: Running, 15 Rounds: 35 seconds Moderate pace, 25 seconds Hard pace.