TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds of
8x KB Swings @ 20kg
8x GHD Raises
8x Sit Ups
100m Run
Foam Roller Low Back
1) 4 Rounds of
100m Sprint
Rest 1:00
2) 6 Rounds of
50m Sprint
Rest 1:00
3) 8 Rounds of
25m Sprint
Rest :30
4) 6 rounds for time of:
8x Swings @ 20kg
8x Goblet Squats
8x Air Squats
4x Burpees
5) 4 Rounds of
10x Barbell Curl
5x Laying Straight Leg Raise Stretch (5/5)
5x Standing Ab Wheel
5x Kneeling Keg Lift (5/5) @ 50lbs (use 45lbs plate if not SB or Heavy MBs)
