July 6, 2019 – Strength and Conditioning

A. TESTING NEXT WEEK – 1RM’s and Capacity

TESTING NEXT WEEK – 1RM’s and Capacity
*Eat, Hydrate, Recover & Mobilise “
Scoring: Not Scored

B. 10 minute AMRAP of Running, Pull-Ups, Toes to Bars, and Barbell Overhead Walking Lunge Steps

In teams of 2:

As Many Rounds and Reps as possible in 10 minutes:
Run 300 meters
10 Pull-Ups
10 Toes to Bars
10 Barbell Overhead Walking Lunge Steps @ 43/30 kg

Run > pacesetter

Athlete A runs 300m while Athlete B completes AMRAP of 10 pull-ups etc. Athlete A tags and switches carrying on from where Athlete B was at w/ AMRAP.PARTNERS SWITCH

C. For Time: Rowing, Front Squats, and Box Jumps

For Time:
Row 4 km
50 Front Squats @ 70/52 kg
60 Box Jumps 61/51 cm

Break it up as desired. Only one Athlete working at a time. While one Athlete is working, the other is holding a plank. Once Athlete holding plank brakes, switch.

D. Mobility

Take some time to work your bitsScoring: Not Scored

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