Monday 16th March 2020

Updated: Mar 20

MONDAY: Fitness: 1. Weighted Ring Chin Ups 8x3 (OT2 min) superset with a 20 second Ring Support (top) 2. 2k Row Time Trial Compare to 30/7/2019 Brad C: 6.36 Liz B: 7.20 Performance: 1. Weighted False Grip Chest to Ring Pull Up 8x3 (OT2 min) superset with a 20 second Ring Support (top) 2. 2k Row Time Trial Compare to 30/7/2019 Brad C: 6.36 Liz B: 7.20 Sweat: Every 12 minutes for 36 minutes (3 rounds) 50/35 Airbike Calories 30 Burpee Box Jump Overs 24/20" 800m Run *Score is the total time of all 3 rounds. Weightlifting: 1. Push Press Wave 5, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. Final Week of Back Squat Short Cycle: Hit a new 2RM

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