THURSDAY 23 AUGUST 2018

-OPEN GYM-
SKILLS
STRENGTH
MOBILITY
CATCH UP
BEACH WOD

-AEROBIC CAPACITY-
AIR ASSAULT BIKE OR CONCEPT 2 ROWER
20 ROUNDS 40 SECOND ON 20 SECOND OFF

-ENDURANCE TRAINING-
GRUNT WORK SHORT AND HEAVY
3 RFT
100M KB CARRY ON CHEST (HEAVY)
50M FARMER CARRY WITH KBS OR DBS (HEAVY)
50M WAITER WALK WITH KBS OR DBS RIGHT ARM
50M WAITER WALK WITH KBS OR DBS LEFT ARM

OR

GRUNT WORK LONG AND LIGHT
2 RFT
400M BUMPER PLATE SHOULDER CARRY
200M ZERCHER/BABY CARRY WITH KBS OR DBS
100M OVER HEAD CARRY WITH EITHER KBS, DBS OR PLATE
25 WEIGHTED SQUATS

THURSDAY 23/08/18
SUPINE TWIST (R)1MIN (L)1MIN
SEATED CROSS SHIN (R)1MIN (R)1MIN
FORWARD FOLD 2MINS
QLT STRETCH (R)1MIN (L)1MIN
SADDLE 2MINS
LIZARD (R)1MIN into TWISTED (R)1MIN
LIZARD (L)1MIN into TWISTED (L)1MIN
HALF SEATED FROG (R)1MIN (L)1MIN
TWISTED CROSS (R)1MIN (L)1MIN
THREAD THE NEEDLE (R)1MIN (L)1MIN
REST 2MINS