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29th November 2019

WARM UP

500m Row

3 Sets

  • 10 KB Swings
  • 10m walking lunge
  • 10 Tempo Deadlifts with a light bar (4132) 
  • 60s Rest
A.

Deadlift 

  • 5 x 5 
  • Build to a heavy 5 and then repeat 5 sets at that weight 
  • Rest as needed between sets 
  • Focus on great form throughout 
B.

E3MOM for 15 mins 

  • 10 Double KB Bent Over Row + 10 Ring Push Ups + 10 GHD Sit ups 
C.

12 min AMRAP

  • 350/300m Row
  • 20 Box Jump Overs 
  • 20m DB Farmers Walk (aim for body weight) 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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