Leo Gym Marlow Workout 22/10/18
Monday
A) 5RM Front Squat
B) 4 Rounds Fot Time - 20min Time cap Row 350m 50 Air Squats 25 Press Ups 15 Pull Ups
Tuesday
A) 35min AMRAP
40 Double Unders
10 HP Cleans 60/40
15 box Jumps
2 Full Length Farmer Carries 32/24
5 Ring Dips
Wednesday
A) Core Circuit EMOM x 4 1) 18/12 Hollow Rocks 2) Prone Sky dive hold 3) 30s bar hang L-sit 4) 15/10 sit ups w KB 5) rest
B) 9 min Amrap 20 ab mat sit ups 5 HSPU 20 KB Swings 24/16
Thursday
A) Deadlift - add 5kg onto previous 1RM, then work to:
5 @ 65%
5 @ 75%
5+ @ 85%
B) Tabatta
1) Box jumps 2) Press Ups 3) Cal Row 4) KB Swings 24/16
Friday
A) Push Press 6 x 6
B) 5 Rounds For time 6 Bear Complex's 50/35 10 burpee bar jump overs
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