Friday 15/11/2019

Nov 15

STRENGTH / WEIGHTLIFTING
A.
EVERY 1:30 FOR 12:00 (4 SETS)
A) X4 PUSH PRESS @75-80% OF 1RM
B) X8 SINGLE LEG DB DEADLIFTS
B.
EVERY 2:00 FOR 12:00
A) 8-10 SINGLE ARM DB BENCH PRESS (right arm) +8-10 SINGLE ARM DB ROWS (right arm)
B) SAME WITH A) BUT WITH (left arm)

ENDURANCE
5 ROUNDS FOR TIME:
20m SINGLE ARM DB OH LUNGES 10m/arm
10 BURPEE BOX JUMP OVERS 24"/20"
50 DOUBLE UNDERS
TIME CAP: 16 min