Tuesday the 22nd of April.

Express.

Strength : Tempo Back Squats

6 x 4 @ 50-60%

Tempo is 3 sec down 2 @ bottom and drive up.

Every 3 mins

Conditioning: 12 min AMRAP

21 Wall Balls

15 Overhead Lunges with Plate 20/15kg

9 Pull Ups

Strength : Front Squat 5 x 4 @60,60%,70%,70%,75%,80% Every 2:30 Conditioning : Partner up. 20 min AMRAP 500m Ski alt Bike 1000m 50 Box...

PARTNER UP. FOR TIME ( TC 30 MINS) 3 RDS BIKE 40/36 CALS + 30 DB STEP UPS + 30 SIT UPS 3RDS ROW 40/36 CALS + 30 KB SWINGS + 30 PUSH UPS...

Partner: 50 min Time Cap 1000/800m Row 30 Target Burpees 1000/800m Row 30 Target Burpees 800m Relay Run (400m each) 2000/1600m Bike 60...

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