New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Run - 7k steady state - us a weighted vest if you have one. | ||
| - Enjoy the outdoors |
| AMRAP - 60 Mins | ||
| Run - 500m - or 100m swim | ||
| Airdyne - 20 cal / 15 cal | ||
| Kettle bell swings - 10 reps - 32kg/24kg | ||
| Hand stand push-up - 5 reps - strict | ||
| Deadlift - 5 reps 140kg/100kg | ||
| Bar Facing Burpees - 10 Reps |
| - Think speed on the Burpees please - recover on the run but keep the pace at lactic threshold | ||
| - Wear your heart rate monitor if you have one |
| - Ice Bath 9-12 mins / Ocean Swim 10mins / Wade 20mins | ||
| - You choose 1 or all but make sure you get your recovery done please. |