20150803 | Monday
A. 5 rounds
Triple broad jump
8 hip bridges 20/15
12 standing hip thrusts drill
B.Hang Power Clean
3-3-3-3-3
C. Work Out
4 rounds
22 Alt KB hi pulls
12 pull ups
20150804 | Tuesday 45 min class
22 minute TC
Run 400m then
Partition work however you see fit - your score is no of reps
100 pull ups
200 burpees
300 press ups
100 G2OH
200 sit ups
300 lunges
Im the remainder of the time
Amrap
5 pistols
10 HSPU
20150805 | Wednesday
A. Shoulder Stabilisation / Activation
B. Strict Press
3-3-3-3-3
C. WorkOut
21-15-9
Deadlift
Burpee Bar Jump Overs
20150806 | Thursday
A. Rowing Sprints
4 x 500m
B. KB Complex AMRepsAP 10
8 Swing
8 Clean
8 Press
8 Lunge
Left side, then right
C Workout
8 minute Ladder
4,8,12,16,20,24.....
Thruster
Box jump
KB swing
20150807 | Friday
A. Front rack assisted stretch - band
B. Front Squat
3-3-3-3-3
C.Partner Workout
14 minute AMRAP
30 Wall ball
200m run as a team
30 deadlift (60/40)
200m as a team
D. Prowlers
