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12 December 2018

12
Dec

12 December 2018

12 December 2018

Warm-up:  400m Run to Branard, 21-15-9: Ball Slam, Sit up, Seconds of single arm extended arm plank.

Strength: Bench Press: 9-7-5-3. *Each set should be heavy but not maxed out.

Stamina (don’t post on board): 5 Rounds, not for time: 20x Knee to elbow push up, 10x Strict chin up, 15x GHD Sit up.

Work Capacity: 15:00 AMRAP:

  • 30 Double Unders
  • 10x Front Squats (95/65)
  • 8x Toes to bar
  • 6x Shoulder to Overhead (95/65)
  • 4x Bar Facing Burpees

Cool Down: 3 Sets:  20 GHD Sit-ups, 10 Back Extensions on GHD

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