Tuesday the 22nd of April.

Express.

Strength : Strict Press 20 mins

Build to a 1RM.

2 X 5 @60% of new max

Conditioning : 15 Min AMRAP

Bike/Row 15/12 Cals

10 KB swings overhead 24/16kg

10 Goblet Squats 24/16kg

10 Down ups

* add 2 reps each Rd. Not to cals.

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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