2019-10-28 Fitness Option -



Fitness Option - Metcon
AMRAP in 15 mins of:
250m Row
12 Hand Release Push-ups
12 Ring Rows
12 Kickback Burpees



Fitness Option - Strength
Push Press OR Bench Press
5-5-5


Part C
Standing Krock Row
12-12-12/side


Part B
Barbell Bent Over Row
8-8-8


Part A OPTION 2:
Bench Press
3-3-3-3-3-3-3-3


Part A - Option 1:
Press + Push Press + Push Jerk
1-1-1-1-1-1-1


Wood choppers with band (low to high)
12-12-12
*12 per side


Assault bike sprints:
6 x 30sec Max Cals
*1min Rest Between Efforts

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