Wednesday 13/1/16

AM
AD 60 sec @90-95%
rest 90 sec
x 8
rest 6 min
x 2
= 75 RPM, 142/167
= 75 RPM, 145/169
– BREATH, keep this aerobic – just about!

B. BB walking lunge (back rack) – 4×12 = 100/105/”/”

PM
30-20-10
C2B
Thruster @ 40kg = 5.15

Rest 10-15 mins

AMRAP 10
15 Deadlift @ 110kg
12 Box Jump
9 Def HSPU @ 2” = 5rds + 10 DL

Rest 10-15 mins

AMRAP 8
3,6,9,12,15….
Muscle Ups
Run 200m b/w rounds = 7 of rd 15

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Wednesday 13/1/16

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