Fitness:
A. 12 Min alt OTM
Odd: 8 alt Back Rack Reverse Lunges
Even: 12 Plate Drag throughs
B. 10 Rounds, 1 min on / 1 min off:
4 Shuttle Runs 8m (Up & back = 1 rep)
5 Kettlebell Swings (32/24kg)
Max Box Jumps in the remaining time (24/20")
*10 is a good target.
Performance:
A. 12 minutes to complete: Week 7 of your 5/3/1 Front Squats: 5 x 75%, 3 x 85% & 1+ x 95%. *Refer to the spreadsheet for your increases from the last wave.
B. 10 Rounds, 1 min on / 1 min off:
4 Shuttle Runs 8m (Up & back = 1 rep)
5 2x DB Snatch (22.5/15kg)
Max Box Jumps in the remaining time (24/20")
*10 is a good target.
Sweat:
A. 4 Rounds:
4 Rounds:
10 Monkeyfoot Knee Raises + 10 Monkeyfoot Standing Leg Curls
B. Row
3 Rounds:
750m @ 1k pace
- 30 sec rest -
250m @ 2k pace
- 30 sec rest -
250m @ 2k pace
- 1:30 rest -
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