Karnnie....

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Strength

3x

A1 Rear Foot Elevated Lunge x5 Per leg (use weight from hardest set last week across)


A2 Chainsaw Rows x 5 per arm (use weight from hardest set last week across)

Conditioning

Karnnie

2 min Max Double Unders

2 min Max Wall Balls

1:30 Max Double Unders

1:30 Max Wall Balls

1:00 Max Double Unders

1:00 Max Wall Balls

:30 Max Double Unders

:30 Max Wall Balls


*score D/U and Wall Balls separately


F: Single Unders

P: 20/14

S: 30/20


Finisher

3x 15 Weighted Glute Bridge

3 x 15 GHD Sit-up