Some motivation to kick off this week’s training!
Jog 1 Lap
Bear Crawl Across Gym
10 Barbell Thrusters
10 Glute Bridges with Barbell on Hips
10 Dead Bugs
Shoulder MOB with Barbell + Thoracic Drills
With a Partner. P1 will Perform 1 Full Round then P2 will perform 1 Full Round.
4 Total Rounds Each of:
:60 Row or Assault Bike – Cals
:60 Barbell Thrusters 45/15*
:60 TTB or Knee Ups or AbMat Situps
*remember please don’t drop empty barbells
Score is Total Reps Completed over all 4 Rounds
5 Rounds NOT for time
15 GHD Situps
15 Swings 70/44
Prowler Push down and back driveway 4 Plates/2 Plates*
*if Raining sub 2 Rope Ascents – Legless if capable
Rest approximately 1:00 between rounds
CASH OUT – Coaches’ choice of isometric Core Work and Cool Down Stretches.