Workout of the Day - Monday, 24 August 2015

Workout of the Day – Monday, 24 August 2015

Part A
Build to 10RM strict press
(Build in 3 sets of 3,3,3 then attempt 10)

Then 3 sets of
10 reps strict press at 85% of above
10 strict pull-ups or max BW pull-up
(If cannot do body weight then do 5 partner assisted)
Rest 2 min between sets

Part B
4 rounds, start a round every 5 min
Round 1 and 3 – Row 400/350M, then 15 HSPU/ push-up / box push-ups
Round 2 and 4 – assault bike 30/20 cal, then 15 wallballs (30/20) (20/16) (air squats)
*each round capped at 3:30 mins

Part C
3 sets of 8 hanging window wipers (hang from bar)
Rest as needed between

Posted in Workout of the Day
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