Strength
3 Sets of
8 x DB Z Press
30sec L-Sit
12 x Double KB Front Squat
Goal is core Stability
Hold the KB’s in a front rack position and focus on posture and positioning
Sub a barbell for Z press if needed
Z press is a seated Shoulder press on the floor
Workout
Switcherooski
In teams of 2 complete the following:
0 – 6min
1400/1200m Row Switching every 200m
Max effort Thrusters 75/55
Rest 4min
10 – 15min
1200/1000m Row Switch every 200m
Max Thrusters 95/65
Rest 3min
18 – 22min
800/600m Row Switch every 200m
Max Thrusters 115/75
Rest 2min
24 – 27min
500/400m Switch every 250m/200m
Max Thrusters 135/95
Scaled weights: M 55/75/95/115
Scaled weights: F 45/55/65/75
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