Thursday 15/08/19 | Origin Series

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15th August 2019

WARM UP.

3 Rounds:
300m Row
10 Wall Squats
10m Walking Lunge
10 Russian Swings

Then build to working weight on the squats

A.

Every 6 mins for 30mins (Get all 3 movements done within the 6 mins and rest for remaining time)

20 Body weight back squats
20 Double KB Deadlifts (2x 32/24)
20 Russian Swings

B.

4 rounds

50m Double KB Front Rack Carry (2 x 24/16)
1 min plank
Rest as needed between rounds

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

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ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

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