Monday, 19 March 2012

Prep:
3x10g
  • Superman
  • Lunge
  • Sit-up
Kipping pull-ups:  3 sets max effort, with or without band.

Strength:
  • OHS 5x3
  • Increase weight each set, last set should NOT be to failure.
Stamina:
Group effort, one person rows 250m as fast as possible, while the others complete as many reps as possible at one of the following stations, rotate stations for 20 minutes:
  • Slam ball
  • Push press (DB)
  • JPU
  • Push-up
  • Body row
  • Incline bench (DB)
 

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