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Monday 26 March

Warm Up

Walking lung with a rot twist length of rig

Backwards lung length or rig

2 Rounds

10 Air Squats

10 Front Squats 45/35

10 D/U

10 Ring Rows

 

A) Barbell Rows (8 MINS)

5x5 building sets(build 5-10% from last week)

 

B) 7 MIN AMRAP

10 Thrusters (95/65)

15 Ring Rows

20 Cal Row

 

Or 18.5 retest 7 MIN AMRAP (Those retesting skip part A)

3-6-9-12-15-18-21

Thruster 100/65 (65/45: scaled and masters)

C2B (Jumping Pull ups: Scaled and Masters)

*once done testing do part A and Part B

 

C)  Midline

30-25-20-15

V-UPS (knee tucks/sit ups: if you do sit-ups they are weighted)

Russian twist weighted



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