Thursday 12 September 2019

Warm-up:

8 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
100 m shuttle sprint (50 m x 2, increase the pace each round)
10 pass throughs, PVC pipe
10 overhead squats, PVC pipe
8 stiff legged deadlifts, empty barbell
8 push-ups
6 hip & back extensions
4 broad jumps

Strength:
In 10 Minutes work up to a heavy 10 rep Deadlift

Work Out: 

Teams of 2, for time:
180 Wall Balls, 20/14 lbs
120/90 Bike Calories
60 Deadlifts, 65% 1RM

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