Monday 14-9-20

Warm-up:

1:00 Banded Good Mornings

1:00 Banded Side steps (switch direction every 15 reps)

1:00 Alt Lunges

1:00 Stripper Squats

1:00 Empty Bar Back Squats

Strength -Back Squat

5-5-5-5-5

5:00 To Build to first set, aim to build load each round.

Use last weeks 7RM as a guide.

Work-out: 10:00 Cap

20 Burpees

21 Back Squats + 21 Cal Bike

15 Back Squats + 15 Cal Bike

9 Back Squats + 9 Cal Bike

20 Burpees

Max Loads 70k/47.5k

Warm-up (No measure)

1:00 Cal

1:00 Air Squats

1:00 Press-ups

1:00 Step-ups

Med Ball Thrusters 9/6

Work-out: Each Round For Max Reps

1:00 Cal Bike

1:00 Wall Balls

1:00 Box Jumps / Steps

1:00 Thrusters (Empty Bar)

1:00 Bar Over Burpees

1:00 Rest

x 3 Rounds