THURSDAY 30-08-2018

THURSDAY 30-08-2018
29-08-2018 Admin

HAPPY BIRTHDAY TO LEON NAIDOO AND RYAN HENRY!

ENDURANCE CLUB

A. WARM-UP

3 sets of:
200m jog
15 reverse hyper extensions

B. CONDITIONING

5 rounds of:
1 min air bike for cal.
1 min of bear crawls
1 min of single skips
1 min plank hold
1 min of 10m shuttle sprints

*No rest between rounds

CROSSFIT

In teams of 2

@0:00:
1.2km run together
600m Zercher plate carry in total (alt. every 100m)
@15:00:
1.6km row in total (swap when you want)
600m OH plate carry in total (alt. every 100m)
@30:00:
80 box jump overs (alt. every 5 reps)
200m sled push in total (alt. as often as you want)

B. ACCESSORY

Reverse hyper extension on a box
3 x 15

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