Box
Lift-
Deadlift- 3-3-3-3-3-3-3
– Use first 2 sets as warm up, then 5 sets of heavy work.
Metcon-
12 AMRAP-
20 OH lunges 20/10kg
10 DL 80/50kg
1-2-3-4-5.. etc Bar Muscle ups
Plate & Dumbell WOD
warm up-
3 rounds-
10 "Bird dogs"
20 Hip taps
10 Squats
Upper body-
5 sets of-
8 Half kneeling wood chop (each side)
16 Towel pull / TRX pull
Metcon-
For time-
100 Air squats
200 Side to side jumps
100 Sit ups
