Tuesday Nov 2

Bench Day

Warm Up

2 Sets

15/10 Cal Row/Ski

5 Push up to Down Dog

1 Wall Walk with 10 Sec pause

 

2 Sets

10 Wall Slides with foam roller

10 Banded Chest Press

1 Rope Pull from ground

Strength

5 Sets

5 Bench Press

1 Rope Climb**

** Try legless as an upper body challenge

Time – 18min

Workout

RX+

5 Rounds

7/5 Strict HSPU on 15Kg Plate

300 m Run

60 Squats

Rest 60 Sec

RX

5 Rounds

7/5 Strict HSPU

300 m Run

60 Squats

Rest 60 Sec

SC

5 Rounds

7/5 Strict HSPU on Box or 1 AbMat on Wall

300 m Run

40 Squats

Rest 60 Sec

FIT

5 Rounds

7/5 HSPU on box with 1 AbMat or Heavy DB Press

300m Run

40 Squats

Rest 60 Sec

Goal – Strict HSPU and Lowe Body Endurance. Take your time with the squats and try not to break up your set.

Time – 18 min

Extras

Engine Building

Every 3 Min for 18 Min

6 Slam Balls 25 Kg

6 Wall Balls 9 Kg

Accessory Work

Pike Pulls with feet on Rower

3 x 6 reps

Bird Dog + Banded Row (https://youtu.be/zHu29oaPdto)

3 x 10 reps

Side Plank

30 Sec per side

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