CF LEMAN VICH
ROOKIE
A.
AMRAP 16min
15 Box Jumps
10 Barbell Push Ups
(in teams of two, working at the same time, alternating movements)
INTERMEDIATE
A1.
Shoulder Press
8-8-8-8
Rest 30s
A2.
Supine Ring Row
8-8-8-8 (3030)
Rest 30s
B.
AMRAP 20min:
50 Double Unders
30 Walking Lunges
20 Push Ups
ADVANCED
Phase: Open Prep
Week :9
A.
Front Squat 3RM
B.
Barbell Hip Bridges
15-15-15-15
Rest 2 min
C.
AMRAP 20min
3 Ring Muscle Ups
6 Deadlifts 100/70kg
12 Cal Air Bike/Row/Ski/200m Run