FRIDAY, 7 October 2016
WARM UP
3 Sets
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)
CONDITIONING
Team Chipper, with teams of 3 (one working, two resting), for time:
9 x 200m Run
150 Push Press, 95/65#
150 Hang Power Clean, 95/65#
150 Push Press, 95/65#
9 x 200m Run
• Each team must hold a single 32/24 kettlebell the entire duration of the workout. If the KB hits the ground, the whole team must complete 10 Burpees each before you can continue the workout.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
GYMNASTICS
AMRAP 12 minutes:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20”
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