18 October 2017 17 October 2017
Wednesday 18 October 2017 '18 October 2017'

1. Warm-up (7min)
2:00 Banded Glute Activation
row 500m
30 Push Press (empty bar)

2. Strength (20min)
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk

3. Interval (20 min)
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 95/65lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.

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