Strength/ Gymnastics
Handstand Push Up
3x ME Strict HSPU + 12-15 DBL DB Push Press
Rest 3 mins between sets
*
WOD
18 Min AMRAP
In Pairs
30 GHD sit ups
50 Wall Balls
400m Run
*Break up GHD’s and Wall Balls however, both run
*Ball MUST NOT touch the ground throughout 18 mins
*
PEAK
Interval Weight Training Day
3 Rounds 10 HP cleans (80/60)
8 BB jump overs(24/20)
90 second max cal row
3 Rounds 5 FS @75%-80% of 1RM
12 chest to bar pull-ups
400m Run
For time 1km Row
Rest 3min after each round. Rest 6min after each workout
