Each movement 5 sets 30on 30off
moving from one movement to the next.
3 people per station running timer or create a 30:30 timer
:30 sec on :30 sec off max cals/reps:
row x 5
Butterfly sit-ups x5
burpee box jumps 24/20"x 5
TTB x5
DU x5
Banded A-Jumps x5
Wall balls x5
*35 min total. Score total reps. Take white board to keep track.
7 min core with time left over.
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between