Tuesday 11.12
Focus:
KB Swing
3 x 15 Push Ups
3 x 15 Shoulder Press
3 x 15 Hollow Rock
5 ROUNDS – 30 sec work / 30 sec rest for total reps:
Kcal Bike
Burpees
KB Swing RUSSIAN 16/12kg
Wednesday 12.12
Focus:
Row Technique
Squat Mobility
Thrusters
3 x 40m Sled Push
‘Small Jackie”
For Time:
600 m Row
35 Thrusters 22/12kg
20 Ring Rows
Thursday 13.12
Focus:
General warm up
Row Technique
3 x 1 min Plank Hold
20min EMOM – CONDITION TEST:
Min 1: 4 Kcal Bike
Min 2: 4 Burpees
Min 3: 4 Kcal Row
Min 4: REST
Min 5: 5 Kcal Bike
Min 6: 5 Burpees
Min 7: 5 Kcal Row
Min 8: REST
ETC.
Saturday 15.12
Focus:
Deadlift
Ring Rows
Tabata Hollow Hold
5 rounds for time:
40m sled push
10 Deadlifts 42/32kg
9 Ring Rows
8 Push Ups
