Strength 25-12-2017
1a) Goblet Box Squat: 3 x 8. Rest 60s.
– Box slightly below parallel. Sit back + stay tight + explode up.
1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s.
1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s.
Conditioning 25-12-2017
For time:
Row 500 meters
then,
40-30-20-10
Walking Lunges
Sit-ups
USA Swings (24/16kg)
Then,
Row 500 Meters
- 20:00 Cap
Extra Credit 25-12-2017
8:00 Max Distance Sledpull Powerwalk without stopping.
Open Gym
Make a note of your achievements in 'Open Gym'