Monday 19 June 2017:
Trainer led warm-up and assistance – 10 minutes
Strength (15-20 minutes): De-load bench press. Complete 4 sets of 10 reps using no more than 50% of your 1RM. Complete 10 band pull-aparts and 10 push-ups between each set.
WOD (AMRAP20, in teams of three):
- 5 front squats (95/65)
- 10 shoulder-to-overhead
- 15 calories row/bike
- 20 ab-mat sit-ups
Athletes take turns completing full rounds. Athletes start their round as soon as the athlete before him/her completes the row or bike (ie, start your round as soon as the person before you starts sit-ups).