Daily workout 15-11-17

Daily workout 15-11-17
Strength
Alternating Every 90 Seconds x 5 Rounds on Each:
  • 8 Close Grip Barbell Bench Press
  • 4 Per Side – Heavy DB Snatch with a 1 sec pause at the top
Conditioning
7 Minute AMRAP:
Ladder Style – 2, 4, 6, 8….
In Teams of 3 : 12 Minute Time cap
2 Km Row
  • 1 Person Rows
  • 1 Person holds double KB Front Rack Position (24/16kgs)
  • 1 Person Planks
Finisher
3 Sets:
  • 15 Ab Mat Sit ups
  • 15 (Per Side) Plank Rotations
  • 20 Bicycles (2 for 1s)

 

 

Smash it!

Post your times and results in the comments section!

 

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