Sat
0:00 - 18:00
A)
8 min
Min 1 - 10 thrusters (95,65)
Min 2 - 10 burpee facing box jumps
2 min rest and repeat
10 min rest
28:00 - 42:00
7 rds
Every 2 min
B)
Every 2 min
5 x bench press
10 x reverse grip barbell rows
C)
47:00 - 52:00
Max rd
3 x bar muscle ups
15 x butterfly ab mat sit ups
Optional Accessories
5 x 10 reverse grip strict pull ups
5 x 24 side sit ups
5 x 20 band pull aparts
5 x 12 reverse curls
Sunday
A)
5 rds
400 x run
Double unders x 35
5 min rest
B)
5 rds
300 x row
60 meter farmers carry
5 min rest
C)
5 rds
15/10 cal bike (boys Sami / girls assault)
35 x double unders