Thursday 10th October

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

*L = 1, R = 2…

10 Single arm KB upright row

8 Single arm Russian KB swing

6 Single arm KB clean

4 Single arm KB strict press

2 Single arm KB hang snatch

Metcon

A: Metcon (Time)

15, 12, 9

Alternating one arm dumbbell snatch (22.5kg/15kg/15kg/10kg)

Chest 2 bar pull up

B: Metcon (AMRAP – Reps)

AMRAP 6 minutes

3, 6, 9, 12 ect (2, 4, 6, 8 ect).

Assault bike cals

* in between each set 10 kettlebell swings (24kg/16kg/16kg/12kg)

Leave a reply

Your email address will not be published. Required fields are marked *