Saturday 04/06/2022

Saturday

04/06/2022

Warm up

Row x 4:00

Assault Bike x 4:00

Mobility Flow

Engine Warm up

3 Rounds

5cal Row

5 x 1DB Goblet Squat

5cal Assault bikr

5 Beat swings

8 Total Interval (4 Rounds)

Each Interal has a 90sec window followed by 90sec rest

Interval A

14/12cal Row

8 DB Hang Squat Cleans @2x22,5/15kg

8 Burpee Box Jumps

Interal B

14/12cal Assault

8 DB Shoulder to OH @2x22,5/15kg

8 Toes To bar

Optional work

A.

3 Sets of

Floor press

Barbell bend over Rows

B.

3 Sets of

KB Standing tricep extentions

Barbell bicep curls

Rest 30sec between exercises