Tuesday, 10 September 2019

Part A: 3 sets of:
10 Air Squats
10 Dumbbell Strict Press
10 Snow Angel’s
10 rev scorpion
Then
stretch tricep and prepare for front rack arm position
3 sets of 10 front Squat with empty bar.

Part B: Every minute, on the minute, for 5 minutes:
Front Squat

*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @

Part C: For time:
50 box jumps
50 knees-to-elbows
50 wall-ball shots
50 burpees
50 double-unders