october week 3

Monday

5x

25 wallballs

20 kb swings

90secs rest

Tuesday

28min workout

(30:30×4 2min restx5)

pressups

 

Wednesday

7 rounds

7 deadlift 130/60kg don’t drop bar. No bouncy bouncy on touch and go reps also

7 box jump 24/20 step down from box open hips up at top

 

Thursday

10 min amrap

5 wallwalks

15 strict burpees

 

Friday

4rounds

12 thrusters 45/30kg

400m run

 

 

Saturday

IWT

Stage1

3x

10 touch and go ground to overhead 60/32.5kg

700m run

2min rest

5min intermission

Stage 2

3x

10 push jerk 60/32.5kg

400m run

2min rest

5min intermission

 

Stage 3

5min to get 100 hands only inch worm