Saturday 14/3/20…”Wolverine”

As many Reps as possible in 25mins

50 Dumbell Box step ups 20/15kg

50 ABmat Sit ups

50 Single Arm KB front Squats 24/16

50 Cals (any machine)

Thursday 5/3/20 Triple R

Strength

Press 5-5-5-5-5

Row 1 For time:

500m

21 Shoulder to Overhead @ 52.5/35kg

Rest as Needed

Row 2 For Time:

500m Row

15 Shoulder to Overhead 62.5/42.5kg

Rest as needed

Row 3 For Time:

500m Row

9 Shoulder to Overhead 80/55kg

Friday 24/1/20…

Strength

Strict Press 8-8-8

Push Press 6-6-6

Push Jerk 4-4-4

Conditioning

For Time:

“Devil’s Lair”

30/25 Ski Erg Cals

30 Devils Press 20/15

30/25 Row Cals

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