Wednesday September 7th

Strength
Overhead squat to 5RM, 3RM then attempt 1RM

Conditioning
As many rounds as possible in 15 minutes..
Rx’d
5 x Muscle ups
15 x Overhead squats 43/39kg
15 x Bar-facing burpees

Scaled
10 x Ring dips/ bench dips
15 x Overhead squats/ Overhead lunges
15 x Bar-facing burpees

Extra performance:
1) 20 minutes active recovery airdyne
2) ROMWOD

Cardio:
As many rounds as possible in 20 minutes..
200m Run
20 x Kettebell swings
400m Airdyne/ Ski-erg
20m Broad jumps

Simon Lee