Tuesday 1st October 2019 Strength – 15 Min for quality 100 m Tyre Drag 100 m Gun Walk 25/15 Conditioning – 16 Min AMRAP 200m Row 4 Weighted Burpee step overs 8 Knee to Elbows 16 Kettlebell Swings 32/24

Thursday 26th September 2019 Strength – Overhead Squat 15 Mins to establish a 2RM Conditioning – 2-4-6-8-10 reps for time: Clean & Jerk 62.5/45 Burpee over bar

Wednesday 25th September 2019 Skill – Pistol Squats Conditioning – For Time: 50 Pistol Squats 20 Double Unders 40 Sit Ups 20 Double Unders 30 Lunges 20 Double Unders 20 Box Jumps 20 Double Unders 10 Chest to Bar Pull Ups 500m Run Mobility – 10 Mins for Quality Barbell Smashing or Foam Rolling

Tuesday 24th September 2019 Strength – 10 Min EMOM 3 Hang Cleans Conditioning – 4 Rounds for time: 400m Run 12 Dumbbell Snatch 22.5/15 (alternating)

Monday 23rd September 2019 Strength – Deadlift 5×3 Conditioning – 5 Rounds for reps Plate Ground to Overhead 20/15 Row for Cal Burpees Note: 30 seconds max intensity, 30 seconds active rest

Saturday 21st September 2019 Conditioning – 4 rounds for reps KB swings Wall Balls Burpee box jump overs Sit ups Double Unders One partner works for one minute while the other rests for one minute.

Friday 20th September 2019 Strength – Clean & Jerk 2-2-2-2-2 Conditioning – 9 Min AMRAP 12 Dumbbell Snatch (6L/6R) 10 Goblet Walking Lunges 40 Double Unders