HEAVY DAY
A] 4 Rep Max box squat
B] 4 rounds for quality:
16 Sandbag lunges
2 lanes Sandbag carry
10 ROUNDS FOR TIME:
3 Power Clean & Jerks
6 Strict Pull Ups
9 Bar Facing Burpees
AMRAP 12 min:
3-6-9-12-15
Double Dumbbell Front Squat
V-Ups
Cal Bike
Every 4 minutes for 5 rounds:
3 Rope Climbs
30m Handstand Walk
AMRAP 20:
100 Double unders
20 Deadlifts 100/70
30 Chest To Bar pull-ups
40 Push Ups
“Jerry”
FOR TIME
1 mile run
2K row
1 mile run
Catch-up day
OR
Body armour
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!