Friday Apr 22

Bench Press

Warm Up

3 Rounds

100m Run

10 Alt Scorpions

 

2 Sets

5/5 Single arm DB Floor Press

30sec Banded shoulder activation

Weightlifting

Bench Press

Work up to a heavy 5RM for the day

Workout

3 Rounds

15 Push-up + Renegade Row 2 x 22.5/15 Kg

100m Farmers Carry 2 x 22.5/15 Kg

SC

DB – 15/12.5 Kg

FIT

DB – 12.5/10 Kg

Accessories

Row – 5 Km

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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