Tuesday 06/12/2022
FITNESS
Tuesday
06/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
3 sets of:
1: Max Strict Pull ups
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
2: Max Strict Ring Dips
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
3: Max Strict Knees to Elbows
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
4: Max Box HSPU's
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
B.
EMOM x 16:00
M1: 250/200m Row
M2: 10-15 Burpees
C. (Optional)
3 Sets of:
Plate Carry with finger tips x 60m
COMPETITION
Tuesday
06/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
3 sets of:
1: Max Strict Pull ups
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
2: Max Strict Ring Dips
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
3: Max Strict Knees to Elbows
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
4: Max Wall Facing HSPU's
*followed by (7.5+7.5m SandBag Carry @60/40kg)
-Rest 30sec-
B.
3 Sets of:
Plate Carry with finger tips x 60m
C.
3 rounds of:
12sec x Max effort Row
-1min rest-
12sec x Max effort Bike
-1min rest-
-followed by-
10 Rounds for Time
500m Row
15 Burpees
