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5 July 2017

5
Jul

5 July 2017

5 July 2017

Warm-up:  3 Rounds: 300/250m Row, 20x Push up, 20x Sit up.

Strength: Close Grip Bench Press: 7-7-5-3-1 Each set to be done as heavy as possible.

Work Capacity: 12 min. AMRAP:

  • 5x Hang Squat Clean to a Thruster (115/75)
  • 10x Slam Ball (30+/20+)
  • 15x Sit-ups with Slam Ball (tap back and forward)

Cool Down: 3 sets: 1:00 Hollow Rocks/1:00 Rest

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