THURSDAY 16/9

400m run 21,15,9 Deadlifts 100/70 HSPU / x 2 Pushups Box jump overs 400m run


BW

400m run / 150-200 mountain climbers into

4 rounds x

20 single leg glute bridges

20 pushups

20 squat jumps

into 400m run

116 views0 comments

Recent Posts

See All

Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =

Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi