Friday, June 22, 2018

Performance
.
A) Every 6 min for 3 sets:
7 Ring Muscle ups
21 Kettlebell Swings 53/35
35 Wall Balls 20/14
70 Double Unders
.
B)Every 1:15 for 3 sets of each exercise
8 Single Arm DB Bench Press per side
3 x 3 Barbell RDL + 2 Bent Over Row
.
Intermediate
.
A) Every 6 min for 3 sets:
5 Ring Muscle ups
21 Kettlebell Swings 53/35
35 Wall Balls 20/14
50 Double Unders
.
B)Every 1:15 for 3 sets of each exercise
8 Single Arm DB Bench Press per side
3 x 3 Barbell RDL + 2 Bent Over Row
.
Fitness
.
A) Every 6 min for 3 sets:
14 Ring Dips Ring Muscle ups
21 Kettlebell Swings 35/26
28 Wall Balls 10/4
105 Single Unders
.
B)Every 1:15 for 3 sets of each exercise
8 Single Arm DB Bench Press per side
3 x 3 Barbell RDL + 2 Bent Over Row
.
FitCamp
.
Every 4 min for 3 sets:
400m Run
21 ABMAT Sit ups
12 KB Sumo Deadlift High Pull 53/35
.
Rest 2 mins
.
Every 8 mins for 2 sets:
800m Run
42 ABMAT Sit ups
24 KB Sumo Deadlift High Pull 53/35
.
**Each set is recorded for time

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