Wednesday 04/07/2021

720 Athletics – Sport or Performance

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Warm-up (No Measure)

10 Banded Pass Throughs

10 Banded Pull Apart – chest

16 Alt Banded Pull Apart – Diagonal across chest

10 Banded Pull Apart – Overhead

Overhead Squat (Every 90s)

6 sets x 4 reps @ 60% of 1RM OHS/Snatch

Metcon (Time)

20 Burpee Box Jump Overs (30/24)

40/32 Calorie Row/Bike

60 Sit ups

15 Bar Muscle Ups/ 30 Pull-ups + 15 Push ups

60 Sit-Ups

40/32 Calorie Row/Bike

20 Burpee Box Get Overs (30/24)
Time Cap: 20 minutes

Metcon (Time)

15 Burpee Box Jumps (24/20)

32/24 Calorie Row/Bike

60 Sit ups

15 Pull-Ups/Ring Rows

60 Sit-Ups

32/24 Calorie Row/Bike

15 Burpee Box Jumps (24/20)
Time Cap: 20 minutes

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