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