Friday 25 January 2019


Published January 19, 2019


stretch - lunge / kneel w twist / pigeon

2 x 30 sec kb squat 

 

Back Squat

5 @ 40%

5 @ 50%

5 @ 60%

5 minutes to warm up with the above weights

lifting weights

5  @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

every 2 minutes

 

WOD - 

Row 1000 M

10 manmakers - push up / row / push up / row / clean squat thruster

row 1000 M


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