Fitness:
Mobility: Standing Thoracic Rotation + Reach: 3 x 7 per side, 60sec rest.
A. 90 Degree Paralette Push Up: 5s x 3r. Target is depth and control.
B. 15 Min AMRAP:
20/15 Calorie Bike Erg
60 Double Unders
3 Rounds of Below
3 Push Ups
6 Russian Kettlebell Swings (32/24kg)
9 Air Squats
Performance:
A. Press or Bench Press: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M
B. 15 Min AMRAP:
20/15 Calorie Echo Bike
60 Double Unders
3 Rounds of 'The Chief"
The Chief:
3 Power Cleans (60/42.5kg)
6 Push Ups
9 Air Squats
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