Box Back Squat (12)
12 sets of 2 reps
All sets at 57.5%1RM
Hit a set every 60sec
Teams of 3-4 Bike Relay
10min Max Cals
Core Finisher
3rds
30 Abmat Sit Ups
90sec Plank
Rest as needed
COME OUT TO THE PRIDE PICNIC
WE WILL HAVE A BOOTH SET UP AND WILL BE RUNNING THREE EVENTS WITH PRIZES!
* PARTNER CARRY OBSTACLE COURSE.
* BURPEE CHALLENGE.
* GRIP STRENGTH CHALLENGE.
This picnic is family friendly and substance free.
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
