Back Squat
10-8-6-4-6-8-10
20 sec Air Dyne Sprint
7 x 20 sec Air Dyne Sprint
Post 4 rep (try and improve on 15/01/18) in comments.
Back Squat
10-8-6-4-6-8-10
20 sec Air Dyne Sprint
7 x 20 sec Air Dyne Sprint
Post 4 rep (try and improve on 15/01/18) in comments.
For Time:
20 Power Snatches 42.5/30kg
20 Lateral Barbell Burpees
20 Overhead Squats 42.5/30kg
20 Lateral Barbell Burpees
20 Squat Snatches 42.5/30kg
Post time in comments.
For Time:
1000m Row
100 Double Unders
400m Run
100 Double Unders
1500m Row
Post time in comments.
Double Unders
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds
Deadlift
10-8-6-4-6-8-10
Negative Pull Ups
7 x 3, 5 second Negative Pull Ups
Post 4 rep (try and improve on 11/01/18) in comments.
3 Rounds, Not for Time
10 Strict Toes to Bar
20 Romanian Deadlifts 20/15 kg
30 Abmat Sit-Ups
40 Banded Good Mornings
Post in comments.