May 9, 2019 – Strength and Conditioning

A.

14-12-10-8-6 Reps for Time:
Sandbag Clean @ 63/47 kg
Calories of Assault Bike
Barbell Reverse Bicep Curl @ 25/15 kg

Reverse Curls as not to be rushed, they are for quality, focus

B.

21-15-9 Reps for Time:
Calories of SkiErg
Handstand Walk 8.5 meters
Calories of Rowing
Kettlebell Swing @ 24/16 kg

ski/row
4 x walk walks
row/bike
KBS adv 32/24kg

C.

Midline
15sec on, 8 sec rest btw movements x 4 rounds through, no rest btw rounds
V-ups
Sit-ups
Side plank
Side plank
Scoring: Not Scored

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