Tuesday 20.11
Focus:
Air Squat
Front Squat
Row Technique
EMOM 16 min:
Min 1: 10 Front Squats 22/12kg
Min 2: 10 kcal Row
Finisher:
100 Hollow Rocks / Tuck Ups.
Wednesday 21.11
Focus:
Hollow / Arch Position
Goblet Squat
Row Technique
AFAP (As Fast As Possible)
21-15-9
Hollow Rocks
Goblet Squats 16/12kg
Kcal Row
Thursday 22.11
Focus:
Front Squat
Push Press
Thruster
Sled Push
5 Rounds for time:
15 Thrusters 22/17kg
40 m Sled Push SPRINT
Saturday 24.11
Focus:
Single Unders/Double Unders
Deadlifts
Burpees over the Bar
3 rounds:
25 Double Unders / 75 Single Unders
15 Deadlifts 42/32kg
10 Burpees over the Bar
