New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Airdyne - 5 mins - 60rpm or above |
| Snatch - Combination - (1x snatch + 1 x hang snatch + 1x high hang) on every 2mins for 10 rounds | ||
| ------ - | ||
| Snatch Pulls - 3x3 @120% |
| Prowler Push - On every 3 mins for 12 rounds | ||
| Odd - Min | ||
| Prowler Push - 30m fast sprint | ||
| - 20/15 Cal Airdyne - Get the lactic threshold going!! | ||
| ------ - | ||
| Even - Min | ||
| Prowler Push - 30m fast sprint | ||
| - 60 Double unders - Build heart rate - Push it please |
| Row - 3k steady state |
| - With the Prowler session adjust reps or distance to suit your environment and your ability | ||
| - Go all out each Prowler push please |
| - Have a great weekend guys - Rest day Sunday |