New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Deadlift - 5x5 ^ Build to your 5rm for the day | ||
| ------ - | ||
| Pull up - 5x5 Weighted - rest 2mins between each set |
| - 12 min Cut Off | ||
| Part A - | ||
| Row - 2000m - Hard as possible - put yourself out there - record time and post please | ||
| Part B - Remaining time - Hang power cleans or Hang squat cleans - 80kg/60kg |
| Swim - | ||
| - 400mx 2 - rest 30sec | ||
| - 200mx 2 - rest 1min | ||
| - 100mx 8 - rest 1min | ||
| - 50mx 4 - Kick board - rest 30 sec |
| - The Conditioning I want to see your best effort on both parts please - dig deep no excuses !!! |