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Thursday the 31st of October

Strength : Every 90 sec for 15 mins  ( 10 sets) 

 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 

Conditioning : For Time 

50/42 Cals Rower/Bike erg 

40 Swings Overhead 24/16kg

30 Box Jump overs 

20 Front Rack Lunges 50/35kg

10 Muscle ups/ Chest to Bar /Pull up 

 
 
 

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STRENGTH : EMOTM X 12 1ST 5 STICT PRESS 2ND 12 KB GORILLA ROWS 3RD 20 SEC HANDSTAND HOLD CONDITIONING : EMOTM X 15 MINS 1 POWER CLEAN...

 
 
 

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