Tuesday 18.12
Focus:
Row Technique
3 x 15 Push Ups
3 x 12 One Arm KB Bend Over Row ( per arm )
3 x 10 Goblet Squat
BENCHMARK WEEK:
For Time:
2000m ROW
Wednesday 19.12
Focus:
Front Squat Mobility
Push Press
3 x 40m Double KB Front Rack Walk
BENCHMARK WEEK:
‘Mini FRAN”
21-15-9
Thrusters 22/12kg
Ring Rows
Thursday 20.12
Focus:
General Warm Up
Squat Mobility
3 x 20 Hollow rock
2 x 1min Plank
BENCHMARK WEEK:
‘BARBARA on holiday”
3 rounds for time:
10 Ring Rows
15 Push Ups
20 Abmat Sit Ups
25 Air Squats
REST EXACTLY 1 min.
Saturday 22.12
Focus:
General Wamp Up
OHS Technique
Row Sprint technique
BENCHMARK WEEK:
‘Small NANCY”
5 Rounds for time:
200m row
15 OHS – PVC
