Wednesday 01/10/2018

Interval Training

12 sets of :30 hard effort / :30 easy effort of:
ME calorie row / Assault bike / 10m shuttle run

Strength

Front Squat

Every 1:30 for 12:00
Sport/Life: 2 front squats; increase load with each set, building to a heavy double
Fundamentals: 2 front squats; same load across all sets

Metcon

Sport:
AMRAP 7:00
Burpees
-Rest 2:00
AMRAP 7:00
10 KB swings 53/35
10 air squats

Life:
AMRAP 7:00
Burpees
-Rest 2:00
AMRAP 7:00
10 KB swings 53/35
10 air squats

Fundamentals:
AMRAP 7:00
Burpees
-Rest 2:00
AMRAP 7:00
10 Russian KB swings – choose load
10 air squats

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