WEEK 28 - AUGUST 7-13
Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
1.5 mile run (pace 5 mph, HR avg 143)
Cow face 1 minute L+R
Tues - off
Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes
Cow face 1 minute L+R
Thurs -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
1.5 mile run (pace 5 mph, HR avg 145)
Cow face 1 minute L+R
Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes (HR avg 144)
Cow face 1 minute L+R
Sat - off
Sun - off