Wednesday 21/10/2020

Oct 21

Session 1

Part A

Every 2:00 for 8:00 (4 sets)

Front Squat x 2 @90%

Part B (Aerobic Endurance)

Every 2:00 for 30:00 (5 Rounds)

St1: 25/15/10cal Assault Bike + 7/5/3 Ring Muscle Ups

St2: 25/15/10cal Row + 12/10/8 Shoulder to OH @50/33kg

St3: 60/40/20 Double Unders + 8/6/4 Hang Squat clean @50/33kg + 10/8/6 Pull ups

Part A

3 Sets of

DB Bend Over Rows x 10/each

Barbell half moons x 10

Part B (Technique & Positioning)

4 Sets

C & J x 1 @80%