Tuesday 22/11/2022
FITNESS
Tuesday
22/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
8 Rounds for Quality
3 Strict Pull ups
6 Ring Push ups
9 V-ups
C.
For Time
5 Rounds of:
400m Run
8 SandBag to Shoulder
50 Double Unders
8 Burpee To Target
Timecap: 30min
COMPETITION
Tuesday
22/11/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
3 Sets of:
Barbell Wrist Roller with Hanging Kettlebell
x 12-15reps
x 4
*rest 2-3min bt sets
B.
8 Rounds of:
3 Strict Muscle ups
6 Strict HSPU's @8/5cm deficit
9 Medball GHD Sit ups @9/6kg
C.
For Time
5 Rounds of:
400m Run
50 Double Unders
500m Row
8 Burpee Box Jump Overs
Timecap: 30min
