Week 2/1: Longer Ones This Week

#1
40 min of work
Row 4k, then with remaining time
AMR
5 G2O 135/95
10 back squat
15 TTB

#2
Bench Press - find 3RH

10-9-8-7-6-5-4-3-2-1 reps of
bench press at 75% of 3RH
alternating with 1-2-3-4-5-6-7-8-9-10 reps of 
burpees

#3
[5 min - run as much distance as possible; 5 mins jog] x 3 rounds

#4
Hang Squat Clean - work up to a heavy single

Front Squat - work up to heavy 3 (using rack)

5 RFT
30 lunge steps 75/55
30 pull ups

#5
Push Press - 5-5-5-5-5-5
Superset with 20 GHD sit up

30 min AMRAP
25 box jumps
25 S2O
25 aKBS 32/24kg
*buy in with 1mile run


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