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2015.06.11 | Advanced

11
Jun

2015.06.11 | Advanced

PART 1
10 minute time limit:
500m Row
2 rounds:
10 x Front Squats (45/35)
10 x Behind The Neck Presses (45/35)
10 x GHD Sit-Ups
10 x Hip Extensions
5 x Muscle-Ups

PART 2
Use 30 minutes to find your 1RM:
Superset:
1 x Squat Clean
1 x Hanging Squat Clean

PART 3
10 minutes for rounds:
10 x Handstand Push-Ups
10 x Back Squats (135/95)
2 x Rope Climbs (15 Feet)

PART 4
Using a treadmill set the incline to 2% and set the speed to the following based on your best mile time:
Under 6:00 = 11 MPH
6:01 – 7:00 = 10 MPH
7:00 – 8:00 = 9 MPH
Over 8:00 = 8.5 MPH
Rest 30 seconds between rounds.
10 rounds:
30 Seconds Running

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