New Program
When you are done programming...
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| 3 Rounds - NFT | ||
| Burpee Box Jumps - 15 reps - 20in | ||
| Toes to bar - 30 reps |
| Front squat - 10x2 - working sets please @ 85-90% - lift on every 90 sec - this should be tough | ||
| ------ - | ||
| Bench Press - 5x5 ^ Build to a challenging load | ||
| ------ - | ||
| Bent over Row - 5x8 Hold across - go as heavy as possible holding good form |
| 3 Rounds - FT | ||
| Walking Lunge steps - 12 walking steps - 1arm kettle bell above head - 32kg/24kg | ||
| Kettle bell swings - 24 Reps | ||
| Squat clean - 6 rep - 100kg/70kg | ||
| - Scaling - Reduce load as needed |
| Airdyne - 10min leg flush | ||
| ------ - | ||
| Swim - 4 rounds | ||
| - 200m/ Rest 30sec/ 100m/ Rest 30sec/ 50m/ Rest 2mins |