Thursday the 3rd and Friday the 4th of October

Thursday

Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility

Aerobic capacity

5k row

Density

30 minutes of:

10 to 15 seated dumbbell shoulder press
10 to 15 croc rows each arm
20 barbell lunges
10 cal machine

FRIDAY

Teams of 2:

amrap 25 minutes

200m run together
30 thrusters 45/30kg
30 burpees
30 hang squat cleans 45/30kg
30 toes to bar
30 overhead squats

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