11-15-16


Strength

Shoulder press 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1 @ 95% +

Conditioning 

With a running clock…
1) 3 rounds of:
:30 ME Assault Bike
:30 Rest
then…
30 TTB

30 KB Swings 32/24kg
*Rest 1:00 between 1&2.
2) 3 rounds of:
:30 ME Assault Bike
:30 Rest
then…
30 KB Swings 32/24kg
*Rest 1:00 between 2&3.
3) 3 rounds of:
:30 ME Assault Bike
:30 Rest
then…
30 weighted ab mat Situps 20/14 ball
Advanced 

With a running clock…
1) 3 rounds of:
:30 ME Assault Bike
:30 Rest
then…
50 TTB
50 KB Swings 32/24kg
*Rest 1:00 between 1&2.
2) 3 rounds of:
:30 ME Assault Bike
:30 Rest
then…
50 KB Swings 32/24kg
*Rest 1:00 between 2&3.
3) 3 rounds of:
:30 ME Assault Bike
:30 Rest

then…
50 weighted Situps 

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