Rowing
DB Floor Press (Bench Press from floor)
Clean and Press
Ring Dips
Hollow Rocks
Front/lateral/Fly Arm raises
Active Rest - Bike

"Tabata" Style - 20 sec. work, 10 sec. rest, 8 rounds at each station, 1:20 rest between stations, score equals total of lowest reps at each station.

For time:

50 cal Row
40 GHD-sit ups
30 deadlifts (95kg)

(50% 1RM deadlift)

3 rounds for time of CFWU:
10 Air Squats
10 pull-ups
10 sit-ups
10 supermans
10 sec static lunch (5 sec each leg)

== Modified as follows ==

Used a generic band on the home pull-up bar.
(kids were working out with me - may have slowed me down)

Inlcine Barbell Bench Press (wide grip):
60kg x 3 = 180
70kg x 3 = 240
80kg x 3 = 240
TOTAL = 660

Flat Barbell Bench Press (wide grip):
80kg x 5 = 400
100kg x 5 = 500
110kg x 2 = 220
TOTAL = 1,120

Decline Dumbell Bench Press: (each arm)
24kg x 10 = 480
28kg x 10 = 560
34kg x 10 = 640
TOTAL = 1,680

Cable standing press to reverse butterfly curl:
11.25kg x 5 = 112.5 (each arm)
13.75kg x 5 = 137.5
16.25kg x 5 = 162.5
TOTAL = 412.5

       GRAND TOTAL = 3,872.5

In teams of two, complete 3 rounds of the following:

• 250m row
• run on treadmill @ 15km/h until partner finishes row

complete each movement before progressing to next:

• 100 floor sweepers (25kg)
• 30 standing side crunches (each side) (holding 20kg plate)
• 50 hands to feet (holding 10kg dumbell)

In groups of 4 complete the following (sharing work however u want - just get the job done!):

• 1km run (each person runs 1km)
• 100 front squat (RX 40/30)
• 160 hang clean (RX 40/30)
• 120 dumbell G2O (RX 20/15)
• 200 kettlebell swings (RX 24/16)
• 320 sit ups
• 200 box jumps (RX 24"/20")
• 1km run (each person runs 1km)

Matty O, Bretto, Spence & Lisa - 55:00
Matty O & Bretto = RX'd

complete 4 rounds of the following:

• 20 burpees
• 10 x 20kg plate sit-up
• 10 x 20kg floor sweepers

Practice:

• OH Squat - 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 30kg, 10 x 20kg
• Snatch squat - 5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 50kg, 1 x 60kg

A) 15-12-9 Thruster 40kg, Pullups.
Rest 5 min
B) 12-9-6 Thruster 45kg, Pullups.
Rest 5 min.
C) 9-6-3 Thruster 50kg, Pullups