Thursday 19th April 2018   Strength – 1RM Testing Back Squat   Conditioning – Tabata Burpees KB Sumo Deadlift High Pull Battle Ropes Mountain Climbers

Wednesday 18th April 2018   Strength – 5 x Alternating Sets 3 Strict SA Press 9 SA Ring Row   Conditioning – 12 Min AMRAP 5 Deadlift 110/70 7 Push Ups 9 Sit ups 11 Air Squats

Tuesday 17th April 2018   Strength – Hang Clean + Split Jerk (Push Press) 5 x 2 +1   Conditioning – In Pairs 10 Rounds for time: 5 Box Jumps 8 m DB OH Walking Lunge (Right) 10 Dumbbell Snatch (5L/5R) 8m DB OH Walking Lunge (Left)   Note: Complete one full round before tagging …

Monday 16th April 2018   Conditioning – 6 Rounds for time: 1 Min ME Calerie Row 1 Min ME Burpees 1 Min ME Double Unders 1 Rest   Mobility – Hip Opening Series

Friday 13th April 2018   Strength – Strict Pull Ups 8 Min AMBRAP   Conditioning – 10 Min AMRAP 12 KBS – Single Arm 32/24 (6L/6R) 12 Push Press 40/30 6 Burpee Box Jumps Overs

Wednesday 11th April 2018 Strength – Power Clean 2-2-2-2-2 Conditioning – 4 Rounds for time: 400m Run 7 Toes to Bar 14 Dumbbell Snatch 22.5/15 Note: 16 Min cut off.