Fitness:
A. 12 minutes to complete:
Elevated Reverse Lunge 5 x 5 (each side)
B. 10 Min AMRAP:
4 Push Ups
8 Bent Knee Ring Rows
12 Goblet Squats (32/24kg)
16/12 Calorie Echo Bike
*If you did performance for part A, change the Goblet Squats to reverse lunges.
Performance:
A. 12 minutes to complete:
Week 2 of 5/3/1 Front Squat:
Minimum 2 warm-up sets, 3 x 70%, 80%, 3+ x 90%
*These %s are based off your 5/3/1 spreadsheet. It's essential you use this spreadsheet to get your numbers.
B. 10 Min AMREP:
1 2x DB Push Press
1 2x DB Box Step Over (24/20")
2 2x DB Push Press
2 2x DB Box Step Over (24/20")
3 2x DB Push Press
3 2x DB Box Step Over (24/20")
[Continue adding 1 rep per movement)
Dumbbell: (22.5/15kg)
Sweat:
40 Min AMRAP:
500/400m Ski
1000/800m Bike Erg
500/400m Row
3 minutes rest
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