Wednesday Dec 01

Battery Test

Warm Up

2 Rounds

2 min Ski/Row

10m Bear Crawl

5/5 Dead Bugs

2 Round

5/5 Single Leg Hip Thrust

5 RDL

5 Muscle Clean into deep squat

5 Push Press

Strength Test

8 min to find max power clean

2 min Rest

8 min AMRAP

Power Clean @ 90% of todays max

Workout

10 min AMRAP

10 Burpees

100m Run

Extras

Weightlifting

Back Squat

3 x mar Reps @ 88%

Engine Building

6 Rounds

2 min @ 1Km Pace

3 min @ slow

Accessory Work

Good morning

3 x 12 Reps

Sandbag Walk

3 x 20m

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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