Recovery week
20151130 | Monday
Warm Up
15-12-9
G2OH
OH Lunges
Strength
Front Squats
5x5 @ 70%
Workout
OMEM 12 Mins
5 Burpees
10 Sit Ups
15 Squats
20151201 | Tuesday 45 min conditioning class
Warm Up
22 Minute AMRAP
30 Push Press
200m Row
30 Box Jumps
200m Row
30- Sit Ups
200m Row
30 G2OH
200m Row
30 T2B
200m Row
30 OH Lunges
200m Row
20151202 | Wednesday
Warm Up
Partner Boxing
Strength
Push Press
5x5 @ 70%
Workout
3x3 min AMRAP
20 KB Swing
20 Box Step Ups
20151203 | Thursday
Warm Up
OMEM 10 minutes
Bar Complex
Workout
20 Min AMRAP
3 HPC
6 Bar Jump Burpees
9 Box Jump
Rest 1 minute
20151204 | Friday
Warm Up
Partner AMRAP 2 Mins - Max rep Bar power Squats
Strength
Deadlift
5x5x@ 70%
Partner Workout
12 min AMRAP
20 Pull Ups
30 Press ups
40 Thrusters
50 Double unders
Friday Finisher
Prowlers
