Fitness:
A. Front Foot Elevated Split Squat: 12 minutes to complete 5 sets of
A1. 5 Front Foot Elevated Split Squats
A2. 15 Banded Pull aparts
B. 15 min AMRAP:
25 Double Unders
10 Russian KB Swings (32/24kg)
5 Strict Pull Ups
25 Double Unders
10 KB Goblet Squats (32/24kg)
5 Kipping Pull Ups
Performance:
A. 12 minutes to complete: Third wave & Week 1 of your 5/3/1 Front Squats: 3 x 70%, 80% and 3+ x 90%. *Refer to the spreadsheet for your increases.
B. 3 rounds:
2 min AMRAP:
25 Double Unders
5 2x DB Power Cleans (22.5/15kg)
5 Chest to Bar Pull Ups
-30 sec rest-
2 min AMRAP:
25 Double Unders
5 DB Thrusters (22.5/15kg)
5 Chest to Bar Pull Ups
-30 sec rest-
Sweat:
40 min AMRAP in Pairs:
2000/1600m Row
200m Torque Sled Push (50kg / L2)
4000/3200m Bike Erg
400m Farmers Carry (32/24kg)
*Break the work up as you like.
I really loved this film. I think everyone can get something from it. Thanks for the recommendation Wacey.
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