Wednesday 6.8.2016

Strength

8 x 3 Close Grip Bench @50%

Conditioning

40 Cal Row
30 Pull-ups
20 Plate G2OH 45/25
10 Burpees to Plate 45/25
20 Plate G2OH 45/25
30 Pull-ups
40 Cal Row

Finisher
2 Rounds
5 Inchworms into Gymnastic Plank
20 Sec Bench Stretch + 5 Arm Raise Per side

Competition
3 Rounds
250m Row

5 Burpee Box Jumps 30/24
10 CTB

Beginners’

Strength

8 x 3 Close Grip Bench (light)

Conditioning

30 Cal row
20 Ring Rows
10 Plate G2OH
5 Burpees to Plate
10 Plate G2OH
20 Ring Rows
30 Cal Row

Finisher
3 x 20 Sec Bench Stretch + 5 Raises Per Arm