Monday 3rd July

Workout 1 (20Mins to Complete)

Heavy front Squat Percentages 

3-3-3-3 @80% 

2-2-2-2 @85% 

Workout 2

0-10Mins AMRAP (aim to go unbroken on everything)

30 du's 

15 OHS 15/20 

5 Strict Pull up 

1 Strict Rope climb 2:1 

Scales: 

Negative or Banded Pull ups 

Rope pull or rope climb using feet

10-20Mins FOR TIME: 

30 Box overs 20"/24"

10 DB Thruster (HEAVY) 

20 Box overs 

20 DB Thruster 

10 Box overs 

30 DB Thruster 

1 LOOP RUN. 

 

 

 

 

James Davidson

ne37 1pr