Sunday 1st March

Strength

A1 Front squat 12,10,8,8 reps
A2 band pull a parts 4 x15
A3 scapular retractions in push up position 4x 12

Conditioning
1 min rowing
1 min push ups
2 mins rowing
2 min push ups
3 mins rowing
3 mins push ups
Row for calories
All calories and reps added together for total score

Thursday 19th febuary

17 min AMRAP
40 Burpees over the bar
30 snatch 40/20
30 Burpees over the bar
30 snatch 60/30
20 Burpees over the bar
30 snatch 75/45
10 Burpees over the bar
AMRAP snatch 90/55

Wednesday 18th febuary

A. skill practice -15 mins
B. Gymnastics
EMOM 12
1. 30 sec l sit
2. 5-7 strict pull ups
3. 5-7 strict ring dips

C. Active recovery
2km row at 80% effort -every 2 mins come off and perform 5 inch worm

Wed 11 Feb 15

A)
15 min skill practice

B)
8 min EMOM
30 sec Strict pull ups
30 sec HS hold

8 min EMOM
30 sec ring dips
30 sec L sit hold

8 min EMOM
30 sec ring push ups
30 sec medball bridges