31 August 2015 31 August 2015
Monday 31 August 2015 '31 August 2015'

11898859_10152983953777301_3208832654357291930_n1. Warm-up level 2
a. 4×10 Reverse Hyper
b. 3×12 Hip Extensions
c. AMRAP 4:00
Row 150m
10 Goblet Squats

2. Strength
a. Back squat 5×5 @60%
b. Strict press 5×5 @60%

3. Met-Con
AMRAP 10 Minutes
15 Left Arm Kettlebell Snatches 53/35lbs
15 Right Arm Kettlebell Snatches 53/35lbs
30 Burpees to 6″ Target

Extra, choose a or b

a.
EMOM for 6 Minutes
4 Strict Muscle Ups

b.
6 Rounds
200m sprint
Rest :90

1. Warm-up level 1
AMRAP 4:00
Row 150m
10 Goblet Squats

2. Strength
a. Back squat 5×5 @60%
b. Strict press 5×5 @60%

3. Met-Con
AMRAP 10 Minutes
15 Left Arm Kettlebell Snatches 35/26lbs
15 Right Arm Kettlebell Snatches 35/26lbs
30 Burpees to 6″ Target

1. Warm-up Base
AMRAP 4:00
Row 150m
10 Goblet Squats

2. Strength
a. Back squat 5×5 @60%
b. Strict press 5×5 @60%

3. Met-Con
AMRAP 10 Minutes
30 kettlebell swings 35/26lbs
30 Burpees

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