30 August 2018
Warm-up: Sul Ross Run, 3 Sets: 5x Inchworm with Push up, 10x DB Renegade Rows (Pushup, then Row R, Row L), 5x Pull up.
Strength: Bench Press : Work to 4RM then, 2×16 AHAP – No resting at top of reps.
Stamina (don’t post on board): 5 Rounds not for time: 20x Plyo Push up, 10x Slamball Burpee, 20x Supine Barbell Row.
10-9-8-7-6-5-4-3-2-1 Thrusters (95/65)
Perform 3 Burpees between each set
***So, 10 Thrusters, 3 Burpees, 1 pull-up, 9 Thrusters, 3 Burpees, 2 Pull-ups
Cool Down: 3 Sets: 20 Hollow Rocks, 10 Russian Twists