Monday 8.1.2016

Strength

10 x 3 Strict Press @ 60%

Conditioning

“Mini Murph”

400m Run
then
10 Rounds
4 pull-ups
6 Push-ups
8 Squats
then
400m Run
*20 min Cap

Finisher
3 x 10 V-Ups
3 x 15 DB Curl

Competition
*Weight Vest
Strict Pull-ups
Quads off floor during push-ups

Beginners’

Strength

10 x 3 Strict Press (Medium)

Conditioning

400m Run
then
7 Rounds
5 Ring Row
5 Burpees
5 Squats
then
400m Run

Finisher
3 x 10 V-Ups
3 x 15 DB Curl