Weekly Warm-up: 5 mins Freestyle Rolling or Lacrosse ball

2 Rounds:

  • 10 Burpees
  • 10 Walkouts
  • 10 Push-ups
  • 10 Ring Rows

Part 1:

NEW Q’s:

A1: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 2mins A2: Pull Ups 4 x Max – rest 2 mins

VETERAN Q’s:

A1: Deadlift 3 x 6-8 – rest 2mins A2: Deadhang Pull Ups 4 x Max – rest 2 mins

Part 2: 4 Rounds for time:

  • 25 Kettlebell Swings
  • 25 Double Unders
  • 200m Run
  • Rest 60sec

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