WORKOUT OF THE DAY
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200 Meter run
6 Bar Muscle ups
9 Push press
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300 Meter run
9 Bar muscle ups
12 Push press
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400 Meter run
12 Bar muscle ups
15 Push press
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400 Meter run
21 Chest to bar Pull ups
15 Overhead Squats
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300 Meter run
15 Chest to bar Pull ups
12 Overhead Squats
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200 Meter run
12 Chest to bar Pull ups
9 Overhead Squats
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Weight for Push press: 165/120
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Weight for Overhead Squats: 135/95
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
Workout of the day - Run 800 Meters 15 Clean and Jerks @135/95 30 Box Jumps 15 Clean and jerks @135/95 Run 800 Meters ***Keep a 3:00 minute Pace on both 800 meters and aim to finish under a 20 Min Tim
