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Wednesday 9 August 2017

Clean: 2 – 2 – 2 – 1 – 1 (70 – 90% +)

20 minutes

Do 12 / 8 dips between sets

THEN:

AMRAP for 8 Minutes of:

20 Overhead walking lunge with one KB #53 / 35

30 ABMAT Sit ups to standing with MedBall #20 / 14  (Scale: drop the standing, just sit up)

Score total reps

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Friday 4 August 2017

For Time:

100 Double Unders

40 Calorie Row

40 Knees to Elbows

40 Ring / Bar dips

40 KB SDHP #53 / 35

40 Push Press #45 / 35

40 Back Extensions

40 Burpee Box Jumps 24 / 20″

100 ABMAT Sit Ups

(Masters Scale: 2 Rounds of 15 or 20)

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