Shane & Kelly fighting it out in yesterdays girls vs boys row-off during the 9.30am session
(A) Bench Press
1x6-8@65%
1x6@70%
1x5@75%
1x4@80%
1xMax Reps@85%
(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/20
1/2 Gasser
12 x Box Jumps: 30/24
EXTRAS
(1) 1 x Muscle Up every 30 seconds for 10 sets
(2) Tabata TTB: 8x (:20 seconds of max reps, :10 rest)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed
A) 37,40,43,46 (48.5 x 6)
ReplyDeleteB)15.11
Subbed running for rowing
Yellow box plus DB (Step Up)
A) 60,65,70,75 80x7
ReplyDeleteB) 10:28 rxd
A)30, 32, 34.5, 37, 39x12
ReplyDeleteB)13:45 16kg kb, 20" box
A) 71.5, 77, 82.5, 88, 93.5 x 3
ReplyDeleteB) 12:06 rxd