AM Session
A) 5X1000m Row – rest 2 min
or
6X 4 Min AD – rest 2 min
*Choose one you need to work on
B) 12 weighted ghd sit-ups
X 5 sets
PM Session
A) BS @41X1
4,3,2,3,2,2 – Build in your sets – rest 3 mins
B1)
DB Walking Lunges X 6 Reps / Leg – Heavy as possible
rest 30 Sec
B2)
Dual db front squats X 8 reps – Aim for same weight as last week – rest 30 Sec
B3) Jumping Air Squats X 15-20 reps
X 3 Sets – rest 2 mins
C)
Romanian dl @31X1 x 6 reps – bit heavier than last week
3 Sets – rest 1 min
D)
Pick Fittest Games workout to practice
or
Every 6 Mins X 4 Sets: Mix and MAtch every set
12 HPS (95/65)
12 Burpee BJ Overs (24/20)
12 Strict HSPU
48 DU
12 Thrusters (95/65)
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