Monday, 14 March 2016

Back Squat x4x5 @ 79% of 1RM

Shoulder Press x4x5 @ 79% of 1RM

 

7 min AMRAP

7 KBS 24/16kg

7 Goblet squat 24/16kg

7 Sumo Deadlift 24/16kg

7 Burpee over KB

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 125m Repeats, Rest 1:1, Perform until pace or form deteriorates

Bike (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

Run (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

Row (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

Ruck (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

*Recommended range 6 – 12 repeats

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Swim (MON): 125m Repeats, Rest 1:1, Perform until pace or form deteriorates