A1. Bent over row 3×5 +5lbs from August 10
A2. Goblet squat x6
‘René’
7 Rounds for time:
400m run,
21 Walking lunges,
15 Pull-ups,
9 Burpees
*30 minute time cap*
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
Working for 20 minutes, 10 reps each with a partner:Medball chest passBand pull-a-partMedball scoop pass (10/side)Band external rotation pullMedball overhead slamBand overhead reach 8 rounds
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10
A Kilo website. All rights reserved.
