THURSDAY’S WORKOUT

COMPETITION

“OP Exatlón”

In Teams of 2 or 3, Relay style

AMRAP 20:

250m Row

Plank Walk with weight

6 Burpees

Army Crawl

8 MB Sit 2 Stand Slams!

10 Jump Squats

6/4 Cals Assault Bike

6 Puntería

FRIDAY’S WORKOUT

PRACTICE

A) Bench Press

     PEAK: 5 x 1 @ 85%

     BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20

     Top of pullup hold / pullups (C2B) / Rest

     Bottom of pushup hold / pushups (plyo) / Rest

     Bottom of squat hold / squats (jumping) / Rest

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