Warm up and mobility

Strength work

Repeat of the 25 January 18

75 dumbbell ground to overhead, each rest, run 400m

Warm up and mobility 

Strength work

Every minute on the minute for 16 minutes

45 second row, rest 15 seconds

45 seconds med ball cleans

Scored by distance rowed and reps maintained.

Warm up and mobility

Strength work

100m medball carry overhead

40/30/20/10

ring pull

dumbbell snatch

100m medball carry overhead

The carry is single arm overhead.

Warm up and mobility work

Strength training

10-9-8-7-6-5-4-3-2-1 deadlift

1-2-3-4-5-6-7-8-9-10 burpees

Warm up and mobility work

Strength training

run 800

75 double unders

30 dumbbell thrusters

75 double unders

run 800

Warm up and mobility work

Strength training

25 wall ball

5 rounds of

7 deadlift

7 hang power clean

7 push jerks

then another 25 wall ball to finish

Warm up and mobility work

Strength training

In 5 minutes, as many rounds as possible of

run 100

12 box jumps

10 renegade row

rest 1 minute, repeated for three rounds

Warm up and mobility work

Strength training

As many rounds as possible in 10 minutes of

6 toes to bar

10 burpees