Thursday 6th June 2019

Renegade Rows

• ·       3 x 4 each arm

DB Bench Pres

• ·       3 x 4

NARF

9-15-21

• ·       Thrusters (40/30)
• ·       Pull Ups

Rest 5 mins

Fran

21-15-9

• ·       Thrusters
• ·       Pull Ups

Use same weight for both – what you start with you finish with 10 min time cap on each part.

Wednesday 5th June 2019

Kipping skills

5 Sets

• ·       1 DB Hang Power Clean (2 DB’s)
• ·       3 DB Push Press

AMRAP 15 mins

• ·       10 Single arm DB Squat Cleans
• ·       12 Box Jumps
• ·       14 Floor Wipers

Tuesday 4th June 2019

Arm Bar

• ·       2 sets of 2 each arm

Turkish Get up

• ·       2 sets of 2 each side

Diane

21-15-9

• ·       Deadlift (100/70)
• ·       Handstand Push ups

Yes there are scaling options