COMPETITION - Fr 17.12.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.

Session 1

 Conditioning
 A.
 Row
 10x300m @ 85-90% max effort.
 Rest 30s between each

Dumbbell cycling
 EMOM 10 min
 5 double dumbbell devils press, 22.5/15kg

Session 2

Strength

5 Rounds

20s Max distance sandbag carry, heaviest sandbag or barbell zercher hold walk

*Rest 1:30 between rounds

Conditioning

 AMRAP 10 min
 30 Double unders
 15 Thrusters 50/35kg

–Rest 10 min-

5 Rounds
 10cal Bike Max effort
 *Rest 3 min between efforts