Wednesday 14/10/2020

Session 1

Part A

Every 2:00 for 6:00 (3 sets)

Front Squat x 2 @80%

Part B (Aerobic Endurance)

5 Rounds for Time

400m Row or Ski-Erg

DB Snatch x 10 @30/20kg

400m Run

Burpee Box Step Overs x 20

Session 2

Part A (Core Strength)

3 Sets of

Barbell Half Moons x 10

Hollow Hold x 30sec

Part B (Technique & Positioning)

4 Sets

C & J x 2,2,1,1

@65,65,70,70%

End of program