Monday 8.12.19

Essentials
A.
5 sets
Strict Press x 3-5 reps
+
Standing Long Jumps x 10 reps
On the 2:30 min Marks

B.
6min Amrap
Run x 150meters
Dumbbell Hang Clean and Jerk x 4 reps per arm
Back Squat x 8 reps
-Rest 2 min-
6 min Amrap
Row x 200meters
Incline Push Up x 8 reps
Barbell On Back Step Back Lunge x 16 reps
-Rest 2 min-
6 min Amrap
Run x 150 meters
Single Unders x 32 reps
Hanging Knee Ups x 16 reps

Fitness
A.
5 sets
Strict Press x 3-5 reps
+
Kneeling Jumps x 10 reps
On the 2:30 min Marks

B.
6min Amrap
Run x 150meters
Dumbbell Hang Clean and Jerk x 4 reps per arm 50/35
Back Squat x 8 reps 95/65
-Rest 2 min-
6 min Amrap
Row x 200meters
Handstand Push Up x 8 reps
Barbell On Back Step Back Lunge x 16 reps 95/65
-Rest 2 min-
6 min Amrap
Run x 150 meters
Double Unders x 32 reps
Toes to bar x 16 reps