3x
2 minutes jump rope
1 minute burpees
Skill/Stabilizer:
We are on a strict (NO BANDS) push pull routine - this will last for a month, so if you are close to pull ups, you will have them now! :-)
3x
Count down from 6 push ups
Perform 6 push ups, then lower your body and hold in the down position for 6 seconds, then up and 5 push ups, down and hold, then 4, 3, 2, 1 push up with a 1 second hold in the bottom.
Super set with
Chest to bar chin ups max reps
Strength:
7 sets of 8 reps at 75% of your max
Super set with
20 bent over barbell rows
Metcon:
10 min AMRAP
40 KB swings 32/24kg
30 Goblet squats 32/25kg
20 Box jumps 24/20in
10 Power cleans 60/42.5kg
AFTER you complete your 10 minutes of the circuit above, you will IMMEDIATELY head out the door and run an 800m run, UNDER 4:30, or you owe a burpee for every second over 4:30
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