Friday 16th August

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

10sec Standing Assault bike sprint

Rnds 1 + 3 = Left, Rnds 2 + 4 = Right

5 Single arm DB strict press

5 1/2 Kneeling single arm DB strict press – opposite knee opposite hand

Rnd 1 – 10 Feet together squats

Rnd 2 – 8 Sumo squats

Rnd 3 – 6 Toe spot squats each side

Rnd 4 – 4 Pistol -ve’s each side

B. 5 reps of each with an empty barbell

Tap-tap Shrug

Tap-tap High pull

Tap-tap Muscle snatch

First pull

Second pull

Muscle snatch

Metcon

Metcon (AMRAP – Reps)

On a running clock complete the following for max reps:

3 mins Assault bike cals

2 mins rest

3 mins Dumbbell strict press (22.5kg/15kg/15kg/10kg)

2 mins rest

3 mins Snatch (60kg/40kg/40kg/30kg)

2 mins rest

3 mins Pistols

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