Friday

*Note*

This week will be a de-load week. It is important that you stick to the volume scheduled.

This lower volume gives your Muscular, Neurological and endocrine systems time to recover properly and allow you the best chance to avoid long plateau periods in your training.

WORKSHOP

Muscle ups

30 minutes

WOD

"Partner workout"

A.M.R.A.P in 5 minutes of:

15 Shoulder to Overhead - 40/30kg

15 Box Jump Overs - 24/20"

15 Kettle Bell Swings - 24/16kg

3 minutes rest, then

A.M.R.A.P in 5 minutes of:

12 Shoulder to Overhead - 40/30kg

12 Box Jump Overs - 24/20"

12 Kettle Bell Swings - 24/16kg

3 minutes rest, then

A.M.R.A.P in 5 minutes of:

9 Shoulder to Overhead - 40/30kg

9 Box Jump Overs - 24/20"

9 Kettle Bell Swings - 24/16kg