Daily Workout #49

Monday:

Strength & Conditioning:

Every 4 mins x 5 sets

3 deadlifts (HAF) 30 seconds max effort air bike.

Rest 5 mins

In teams of 3. Row 5km.

1 Person Rowing

1 Person Holding 2 x KBs 24/16 must be in the front rack all the time.

1 Person Resting

Penalty if the KBs hit the ground during the 5km Row.

Tuesday:

Strength:

A) Push Press

B) Rope Climbs and Double Unders

Conditioning:

90 seconds on 90 seconds off x 6 rounds

3 DB squat cleans

6 DB hang clean and jerk

9 Alt renegade rows

AMRAP Double Unders

Wednesday:

Strength:

A) Back Squats

B) Kneeling Jumps

Conditioning:

15 min AMRAP

6 Wall Walks

9 Pull Ups

12 Box Jumps

15 tuck ups

Thursday:

Strength:

A) Hang Snatches / Snatch Balances

B) Power Snatch / Squat Snatches

Conditioning:

15-12-9-12-15

Ski

Hang Power Snatch 40/30

Burpee Over the Bar

(12min Timecap)

Friday:

Day 1 Advent - 12 Days of Christmas Special!