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Aces Strong Programme: 31st July & 5th August

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MONDAY

X2
15 Sec Lateral raises palms down
15 sec Hercules hold thumbs up
15 sec Lateral raises thumbs up
15 sec Hercules hold palms down

A. Sandbag press 3 x 6

B. Rope pull 2 x 3 Lengths fast

C. Sandbag carry 200m Heavy but unbroken

D. X3 Prowler sprint 100m Max out
Rest as needed

SATURDAY

A1. Y,T,I’s
A2. Barbell landmine row

B. Jefferson squats 2 x 6 each

C. Anderson yoke squats 2 x 6-8

D1. Barbell bent over rows 3 x 10
D2. Barbell roll outs 3 x 10

X3 AFAP
Run 400m
25 KB Swings
Push ups to failure record reps
Rest 60sec