Friday 13/12/2019

STRENGTH / WEIGHTLIFTING
A.
5 SETS:
4 x Push Press @75% of 1RM
Rest 2 min between sets
B.
3 SETS:
2 x Jerk @75-85% of 1RM
Rest 2 min between sets
C.
3 SETS:
6 x Front Squats @65-70% of 2RM
Rest 2 min between sets

ENDURANCE
7:00 AMRAP
3 DB PUSH Press 2 x 22,5/15kg
7 DB Front Squat 2 x 22,5/15kg
11 Pull ups
15cal Assault bike

Rest 5:00

3:00 AMRAP
4 DB Thrusters 2 x 22,5/15kg
8 Burpee Box Jump Overs