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 | ||
| Double unders - 100 reps |
| Back squat - | ||
| - 3x9 @ 80% | ||
| - 3x3 @85%-90% | ||
| ------ - | ||
| Front squat - 2x 20 reps - rest 2 mins between each sets |
| Push jerk - 10x3 - Reaction jerks please - on every 90 sec - hold the same load for the last 4 rounds |
| Hand stand push-up - 5x5 - on every 90 sec - deep deficit - (2x 25kg plates) - kipping is fine - | ||
| ------ - | ||
| Rest - 5mins | ||
| ------ - | ||
| Hand stand push-up - 2x 20reps Strict (No deficit) - rest as needed |
| 2 Rounds - FT | ||
| Row - 30/25 cal | ||
| Dead ball lift - G2S - 15 Reps - 55kg/35kg | ||
| Thruster - 30 reps - 45kg/35kg |