Monday 25th June 2018

Glute Bridges

• ·       15-15-15-15

Back Extensions

• ·       15-15-15-15

AMRAP 20mins

• ·       10 KB Snatches (24/16)
• ·       15 Push Ups
• ·       20 Toes to bar

Tuesday 8th may 2018

Front Squats

• ·       5-3-3-2-2-1-1

4 Rounds

• ·       Sprint 30m
• ·       20 Flutter kicks
• ·       10 Squat Jumps

Monday 7th May 2018

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knees to Elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in south eastern Afghanistan on December 30, 2009