Thursday 24th

Component 1

(20 minutes for A sets + B sets)


A1. 3 x 5 Bulgarian Split Squat - 3 second negative + 5 second pause at bottom

A2. 3 x 8-10 Barbell Back Squat 3 second negative + 2-second pause at bottom

2 min rest


Component 2


B1. 2 x Max Time Bodyweight Polish Good Morning Iso hold

B2. 2 x 15-30 Lying Banded Hamstring Curl


Component 3


20 Minute Amrap


30 Wallball

30 Single Arm DB Power Clean(Inside Leg)(alternate sides every 4 reps)

30 Alternating V-up


*Every 3 Minutes 5 Burpees


Every new round reduce reps by 5

(eg, R1: 30, R2: 25, R3: 20)


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