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Wednesday the 3rd of April

Skills : 15 mins 

3 Strict Chest to Bar/ pull up  into 6 Kipping Chest to Bar /pull up/Beat Swings 

X Strict Muscles up/5 False Grip Ring pull or 1/4 pull ups/5 False Grip Ring rows/ 

X Free standing Handstand hold / 20 sec Handstand hold (use wall) /20 Sec Wall Wall hold 

15 sec L Sit from KB/Box

Conditioning : 12 min AMRAP 

40 Double unders

10 Chest to bar 

30 Air Squat 

10 DB Push Jerk/Press

 
 
 

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Tuesday the 22nd of April.

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...

 
 
 
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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...

 
 
 
Thursday 17th of April

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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