Wednesday 28th September, 2016

V45- 4.45am, 5.30am, 6.15am

AMRAP in 24 mins –

20 HR Push Ups
10 Front Rack Lunges 30kg/20kg
5 Cal Assault Bike SPRINT
2 Rope Climbs 4m
300m Run
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HARDCORE – 5.30am

Warm Up – Push Up Challenge

Strength –

3 sets of 5 Negative Chin Ups

AMRAP in 6 mins of –

10 Pikes on Sliders
10 Fast Rebound Plate Jumps – 20kg Plate
10 Overhead Weighted Plate Sit Ups

Rest 2 mins

AMRAP in 6 mins of –

10 Around the Worlds on Bars
10 Hard Deadball Slams 15kg
10 4 Step Planks
20 sec L Sit Hold
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FRUNNING – 6.15am

Every 3 mins for 9 mins run 500m
Rest 3 mins
Every 2 mins for 6 mins run 400m
Rest 2 mins
Every 1 min for 3 mins run 200m
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CROSSBOX – 4.30pm, 5.15pm, 6.00pm

In partners – AMRAP 24 mins –

BUY IN –
100 Double Unders

Then into

20 Punches each ½ combo
20 Lateral Hurdle Burpees
20 Body Rips each
20 DB Snatches 25kg/17.5kg
20 Hard Punches each ½ combo
200m Weighted Carry 25kg/20kg (KB or Weight plate)
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SKILLZ – 5.15pm

Box Jump Recoil and Rowing
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OLY LIFTING – 5.45pm

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