10-12-17

10-12-17

WARM-UP

2 Sets

-30sec dead hang stretch

-30secs pass thrus

-100m overhead plate walk

-15 plate GTO


CONDITIONING

FOR REPS:

EMOM-every min for 24mins

1st min- Max Rope Climbs

2nd min- Max Power Snatches (115/75) (RX+ 135/95)

3rd min- Max Assault Bike Cals

4th min- REST


BONUS WORK

4 Sets

1) DB Bench Press- 8reps

2) Superman Presses -12 reps

3) Bent Over DB Flys- 15 reps

 

 

 

 

 

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