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Sunday 4th July




A1 Bench Press

18-minutes


  • 5 reps AHAP

* ascending weight each set

** rest 1:00 before A2

*** (working weight should be anything above 75% 1rm bench press)


A2 Single arm DB renegade row


  • 10 reps each arm resting 30 seconds between arms

* rest 2:00 before returning to A1


DB EMOM x 20


  • A: 14 Alternating DB snatch 22.5/15kg

  • B: 12 Burpee box jump over 24/20"

  • C: 10 Alternating DB hang squat clean 22.5/15kg

  • D: Double under 60 reps




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