08.06.2017

1)

5 Sets

Heavy Double KB Front Racked Squats x 5 (Pause at the bottom of squat)

Rest 60 seconds

strict Toes to Bar x 5

Rest 60 seconds

 

2)

For Time (TC 12')

100 Double Unders

50 Abmat Situps

200 m Run

80 Double Unders

40 Abmat Situps

200 m Run

60 Double Unders

30 Abmat Situps

200 m Run

40 Double Unders

20 Abmat Situps

200 m Run

20 Double Unders

10 Abmat Situps

200 m Run

 

°°°°°

 

Advanced

1)

Backsquat

6x5 80%

  

2)

Deadlift

1x20

3x10 

+5 kg from last week

 

3)

3 Sets

90 seconds Row

90 seconds Rest

60 seconds Row

90 seconds Rest

30 seconds Row

3 min Rest