18/09/17

Monday3-3-3-3-3

Front Squats
4 Rounds

15 wallballs 9/7kg

15 cal ski
30 cal air bike checkout

Tuesday

5-3-1-AMAP at 80%

Deadlift

Bench
5-5-5-5-5

DB row

Nordic curls
3 rounds

20 second hollow holds

6 slam balls

Wednesday

3-3-3-3-3

hang clean, power clean, squat clean
20 min EMOM

1 Bear complex

Thursday
Tyre flip tekkers
Tabata

Box jumps

Push ups

KB swings

Burpees

Friday

5-3-1-AMAP

Squats

Shoulder Press
5-5-5-5-5

Horizontal row
10-10-10-10-10

DB walking lunges
3 rounds

1 min elbow plank

6 side throws Left

6 side throws Right

Saturday

1871 open day

workouts happening throughout the day

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