Tuesday, 1 December 2015


Warm Up
30 Beat Swing
5 -1 Push Ups
2 Crab Walk
5 Jump and catch bar
Squat Routine
Battle Ropes 1 min
30 sec hollow hold on bar x2

Thruster 3-3-3-3-3
Rest as needed between sets.
Build to 3RM

21-15-9 reps, for time of:
Dumbbell Thruster
Double Under

DB Thrusters are single arm
DU's are x2

Tabata Hollow Rock
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

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