Tuesday 28/02/2023

“Dreams are what we stand on. A fight without hope is lost.
”

FiTneSS

Tuesday

28/02/2023

A.

For Time

12-10-8-6

DB Burpee Push ups

30m Farmer Carry

B.

10-15-20

DB Deadlifts

15m DB Walking Lunges

C.

3sets of:

30sec Bridge Hold

-rest 30sec-

30sec Nose to Wall

-rest 30sec-

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Competition

Tuesday

28/02/2023

Α.

Barbell Bench Press

Build up to 92% x 1rep

then...

4sets x 5reps @80-85%

B.

3sets of

3 weighted strict chest to bar @90%

3 OH Squat @85-88%

-rest 1min bt sets-

C.

Every 10min x 2sets each

I.

With a 7min Window

400m Run

4 Rope Climbs

100 Double Unders

Max Calories Assault Bike in remaining time

II.

With a 7min Window

45/35cal Assault Bike

6 Burpee Ring Muscle ups

15 Strict HSPU's

Max Distance Run in the remaining time

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