Growth & Development

  1. Back squats 75-80% 2 reps every 2:00 x 20:00
  2. 3 sets

Plank hold x 30 seconds, resting 45 seconds

Hollow rock/ hollow holds x 30 seconds, resting 45 seconds

Pull up bar hang x 30 seconds, resting 45 seconds

+

8:00 AMRAP

15/10 bike calories

10 push press 75/55

5 lateral burpees

Performance

  1. 3 Rounds

200m run with medball 20/14

20  ball slams

resting 3:00 between each set

( these should be done hard, 85-90%)

 

2. 6:00 AMRAP

3 OHS 95/65

6 pull up

9 push up

+ 3 minute rest

6:00 AMRAP

6 power snatch

9 lateral burpees

12 box jumps

+ 3 minute rest

6:00 AMRAP

9 thruster

12 Front rack lunges

15 KB swings 53/35

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