MONDAY 24th SEPT 2012
5 sled power walk forward/ 5 walk backwards @80kg,
5 sets of 10 each alternating sets GHD sit up and GHD back ext both @10kg,
1 RM below parallel box squat 192.5kg,
4 rounds for work AMRAP glute ham raise 10kg,
AMRAP farmers shrug 107kg each hand,
10 each leg sand bag step ups (50-60kg),
5 sets of 2 low yoke squat to stand 290kg
PM session
AMRAP ball slams 5min
AMRAP band good mornings 5mins
AMRAP band pull downs 5mins
AMRAP 5mins single arm band rows
3 sets 20m hand over hand rope prowler pull
5 sets of back hard circles power walk at 100kg
10 sets with 30sec rest fast FAST sled power strides 20m @100kg
Then
AMRAP 15min
10 wall ball
40m sled SPRINT 80kg
10 toes to bar
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