Warrior Blitz : 28/04/18

3 Rounds each

50 x Single Under”s

10 x Air Squats 

10 x Rev. Lunges 

10 x Downward Dog to Cobra

 

SKILL  CONDITIONING CIRCUIT - 4 Rounds (8min)

3 x OH Strict Press w/ 5sec OH Pause @ BB-40kg

30sec x Rest 

3 x Back Squat w/ 5sec Pause @BB-40kg

30sec x Rest

 

 

WORK OUT

Air Bicycle + DB Squat Cleans @ 12.5/20kg

2min @ 50/60rpm + 12 

90sec @ 55/65rpm + 12

60sec @ 60/70rpm + 12

30sec - Max Out + 12

 

Rest 5min

 

Rower + Push Press @ 25/45kg

2min @ 24spm/ Damper L5 + 12 

90sec @ 28spm / Damper L7+ 12

60sec @ 32spm/ Damper L8  + 12

30sec  Max out / Damper L10 + 12