Wednesday 12th August

1) Push Jerk 2 x 4 , 2 x 2 then Max or Work Tech

2) 3 rounds:
500m Row
15 x Push Jerk 70/45kg

Intermediate:
3 rounds
400m Run
15 x Push Jerk 52/34kg

Beginner:
3 rounds
400m Run
15 x Push Jerks 43/25kg

3) 5 sets
10-20 sec L-Sit Hold
30-60 sec Superman Hold
*rest as required between sets

Extra: *To be performed prior to sets of Gymnastic holds
30 x Bar Muscle ups for time*
* 5 Calorie Airdyne penalty everytime you fall off the bar

Simon Lee