Deadlift
10-8-6-4-6-8-10
KB Goblet Squat
10-10-10-10-10-10-10
Post 4 Rep Deadlift and heaviest KB Goblet Squat in comments.
AMRAP 10: Metre Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many metres as possible during this time frame.
Post metres in comments.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds
TABATA MASH UP
16 rounds
20 secs on 10 secs off
Back Squat 20/15kg
Double Unders
Post total number of Back Squats and Double Unders in comments.
STRENGTH
Push Press
10-8-6-4-6-8-10
Perfect Press Up
10-10-10-10-10-10-10
Post 4 Rep Push Press in comments.