Wednesday 2 January 2019


Published December 29, 2018


Warm up

3 x 5 pass thru / 5 x around head / 5 push ups

Bench Press

5 @ 40%

5 @ 50%,

3 @ 60%,

3 @ 70%

3 @ 75%

5 x 3 @ 80% every 2 min

 

Warm up

lunge / pigeon x 1 min

2 x 30 sec kb squat

 

Back Squat

5 @ 40%

5 @ 50%

5@ 60%

5 @ 70%

5 x 5 @ 75% every 2 min

 

WOD - 10 x 30 sec bike / 30 sec rest

 

 


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