Friday 27/12/2019

STRENGTH / WEIGHTLIFTING
A.
BUILD TO A 2RM FRONT SQUAT
Suggested Loading
5 @60%
3 @70%
2 @80%
1 @85%
1 @90%
1 @90+
Rest 2-3min between attempts
B.
BUILD TO A 1RM PUSH PRESS
Suggested Loading
5 @60%
3 @70%
2 @80%
1 @85%
1 @90%
1 @90+
Go Every Minute

ENDURANCE
PARTNER WORKOUT
Teams of two Persons
FOR TIME:
50 Muscle Ups
*Every Time you Brake the set there A Penalty of 8 Synchronised Burpees
100 Sandbag Squats
*To be able to pick up the sandbag Your partner should be in a Handstand Position with his knees hips and elbows In a full lockout position. Switch roles when any member of the team Failed to meet the standards or Brake the set.
150 Toes to Bar
*To be able to start doing toes to Bars your partner should hold the Sandbag in a full lockout at the top With the hips and knees fully extented Switch roles when any member of the team Failed to meet the standards or Brake the set.
200cal Row
*To be able to start Rowing Your partner should be in an elbow Plank position with the body creating A horizontal line from the head to the toes Switch roles when any member of the team Failed to meet the standards or Brake the set.