| AM Session | |
| A) | 5X1000m Row – rest 2 min |
| or | |
| 6X 4 Min AD – rest 2 min | |
| *Choose one you need to work on | |
| B) | 12 weighted ghd sit-ups |
| X 5 sets | |
| PM Session | |
| A) | BS @41X1 |
|
4,3,2,3,2,2 – Build in your sets – rest 3 mins
|
|
| B1) |
DB Walking Lunges X 6 Reps / Leg – Heavy as possible
|
| rest 30 Sec | |
| B2) |
Dual db front squats X 8 reps – Aim for same weight as last week – rest 30 Sec
|
| B3) | Jumping Air Squats X 15-20 reps |
| X 3 Sets – rest 2 mins | |
| C) |
Romanian dl @31X1 x 6 reps – bit heavier than last week
|
| 3 Sets – rest 1 min | |
| D) |
Pick Fittest Games workout to practice
|
| or | |
|
Every 6 Mins X 4 Sets: Mix and MAtch every set
|
|
| 12 HPS (95/65) | |
| 12 Burpee BJ Overs (24/20) | |
| 12 Strict HSPU | |
| 48 DU | |
| 12 Thrusters (95/65) |
