Friday 110915
Row 1000m Rest 2min Kettle Bell Swing 24/16kg Max reps Rest 2min Pull up Max reps
Thursday 100915
Rest Day Mobility Skill: Rope Climbing Catch up Day
Extra – Thursday 100915
Three Rounds for time 15 HSPU 20 Pistol Squats 25 GHD Sit ups
Wednesday 090915
Angie 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats
Extra – Tuesday 080915
20 minutes every second minute 1 Rope climb 5 Power Cleans TNG (60-80%) 30m Prowler Push 70kg load Compare with 110815
Tuesday 080915
Seven rounds for time of: 5 Pull ups 7 Ring Dips 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats