Strength
Anterior
8-10-12-10-8
Bridge Swiss Floor Press

Barbell Curl

Metcon

5km run

• 5 X 2 Min Running Clock of:
Burpees over the Row 10 reps
Row 150/125 m
Burpees over the Row max reps in time remain
2:00 rest each Running Clock

"500m row

21 Kettlebell Swings (24/16)

21 Goblet Squats

500m row

15 Kettlebell Swings

15 Goblet Squats
500m row

9 Kettlebell Swings

9 Goblet Squats"

Weighted Chest to bar pull up 1 RM

RestDay!

• mobility

Strength:
Bench Press 5*5

Seven rounds for time of:
7 Handstand push-ups.
7 Thrusters (40/25 kgs).
7 Knees to elbows.
7 Deadlift (100/60 kgs).
7 Burpees.
7 Kettlebell swings (24/16 kgs).
7 Pull-ups.
*** Time cap: 25 min.

Open Gym post if coming.

25 wall ball
then
AMRAP 7'
20 double unders
10 squat jump
then
25 wall ball