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3 December 2019

3
Dec

3 December 2019

3 December 2019

Warm-up:   Run to JITB, 3 sets: 8x Wall ball Clean and Press (light), 8x Lunges holding WB, 4 Burpees, Run to JITB

Strength: Work to 1RM Push Press (17 Minutes)

Stamina: 4 Rounds, not for time: 8x Renegade row, 10x Strict Ring Pull up, 2x Rope climb 

Work Capacity: 16:00 Ascending ladder:

  • 3x Kettle bell swing (53/35)
  • 3x Toes to bar
  • 3x Calorie Bike or Rower (Rotate and Share bikes)

(3/3/3, 6/6/6, 9/9/9, 12/12/12…)

Cool Down: 5 X 10 Hollow Rocks, Rest Between Sets

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