Strength 04-03-2018
1a) Bench Press: 4 x 5. Rest 60s.
– add weight each set
1b) DB Split Squat: 4 x 6 ea. Rest 60s
Conditioning 04-03-2018
AMRAP 20:00 with a partner:
Row 500 Meters
21 Hang Squat Cleans (52.5/35kg)
- One person works.
- Split reps in half.
- Beginner Metcon: 500 Row + 8 Russian Swings (24/16kg) 8 Goblet Squats (24/16kg)
Extra Credit 04-03-2018
AMRAP 8:
15 Banded Pushdowns
15 Banded Pulldowns
30m Farmer Carry @ heavy
Open Gym
Make a note of your achievements in 'Open Gym'