Thursday – 08/07/2019

Thursday – 08/07/2019

Thursday – 08/07/2019

Warm-up
R – in Pairs, partner 1 rows while other completes floor movements and switch. Each time you get on the rower increase SR by 2 (e.g 24/26/28 etc)

1) 8 Med ball Clusters plus 5 Burpess
2) 6 Pike push ups plus 6 Burpess
3) 5 strict pull ups/ring rows plus 8 Burpees

AM – partner 1 – Banded lat stretch 30 second e/s
partner 2 – 15 second dead hand plus 10 Scapula pull ups

P -2 rounds
5 Empty bar Bent over row (3X13), 10 light standing DB press

Weightlifting
A1): Bent over Row (3 x 6)
Weightlifting
A2): Single Arm DB Z-press (3 X 6 (each arm))
*rest 2-3mins b/t sets – 30secs b/t exercises
Weightlifting
Metcon
Metcon (AMRAP – Reps)
E5mins x 4

1000/800m row
Max C2B pull ups
*rest 1min

*CAP row at 4:15mins, to get at least 45secs of C2B in.

Score is C2B