Friday 11 January 2019


Published January 5, 2019


warm up

10 up down dogs - hold 3 sec each

10 good morning

10 stiff leg deadlift

10 kang squat

10 DL at 40% max

Deadlifts

EMOM x 10

5 reps @ 50% max

 

warm up

lying hurdle stretch - 30 sec per leg

calf stretch - 30 sec per leg

10 around the head each way / 15 behind neck press

5 x kick up to handstand and hold 10 sec - every 30 sec

1 round of 5 HSPU / 10 pistols / row 10 cal

WOD - 5 rounds

5 HSPU or 3 wall walks

10 pistols ( 5/side )

15 cal row


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