Strength 30/12/19

Strength 

Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 7 reps @ 2111
Station 3 – 30 m Bottom’s Up Kettlebell Carry – 15 m each arm

 

27/12/19

Every 2 minutes,  (4 sets):
Station 1 – 300/200 Meters of Running
Station 2 – 20 m Walking Lunges with KB/DB Farmer’s Carry (32/24)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

 

 

Strength 20/12/19

Strength 

 

Every 90 seconds, (3 sets of each):
Station 1 – Bent over rows (Left) x 8-10 reps @ 21X1
Station 2 – Bent over rows (Right) x 8-10 reps @ 21X1
Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 30 m (heavy!)

Strength 19/12/19

Strength 

 

Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45″
Minute 4 – Prone Plank Hold x 45″