Monday 01/07/2019
Strength
Dead Lift x 10/6/3
Perform 15-20 Box Hip Extensions after every set
MetCon
AMRAP x 6 min
Assault Bike Cals x 60/45
Rope Climb x 15
Tuesday 02/07/2019
Strength
4 Rounds
Ring Row x 6 (3-0-X-0)
Ring Dip x 6 (3-0-X-0)
MetCon
In Teams of 2
AMRAP x 16 Min
Front Squat x 10 (60/40)
Burpee OB x 10
 – Reps can only be performed when a Sandbag is held in a BearHug
 – Partners must swap when sandbag is dropped
Wednesday 03/07/2019
MetCon
“Bradshaw”
10 Rounds
HSPU x 3
Dead Lift x 6 (100/65)
Pull up x 12
DU x 24
To Finish
Sled Push x 400m (Moderate Load)
or
Sled Drag x 400m (Moderate Load)
Thursday 04/07/2019
Strength
Barbell Row 5 x 5
MetCon
AMRAP x 15
Run x 400/300m
STOH x 15 (52/35)
Friday 05/07/2019
Strength
6 Rounds
Chin up x 3 (5-0-1-0)
Ring Push up x 6-10
MetCon
50/35/20
Wall Ball (9/6)
KBS (28/20)
DU
Saturday 06/07/2019
MetCon
In teams of 3
0 – 15
Run x 1000m (1st Person carries sandbag – 16/12kg)
Burpee x 150
Max Cal Row in remaining time
15 – 18 Rest
18 – 33
Run x 800m (2nd Person carries sandbag – 16/12kg)
Wall Ball  x 150 (9/6)
Max Cal Row in remaining time
33 – 36 Rest
36 – 51
Run x 600m (3rd Person carries sandbag – 16/12kg)
KBS  x 150 (28/20)
Max Cal Row in remaining time
51-54 Rest
54 – 60
Power Output GTOH