2 minutes bike/row/erg

Lunge steps, calf pumps, bird dogs, emu walk, duck walk, air squats with twists, Cossack squats, mountain climbers,

Monster walking (band)

 

 

 

Skill Development

 

10 Minutes of Drills

 

 

Focus:

·     Deadlifts

·     GHD’s/Sit-ups

 

WOD

 

For Time:

 

At 0:00 minutes

21 – 15 – 9

 

·    Deadlifts (RX 85/55 Kg)

·    GHD’s OR Sit-ups

 

At 10:00 Minutes

18 – 15 – 12

 

·    Deadlifts (RX 102.5/70 Kg)

·    GHD’s OR Sit-ups

 

At 20:00 Minutes

Complete 5 Rounds of:

 

·    15/12 Calories OR 70 Double-unders

·    5 Deadlifts (RX 125/85 Kg)

 

Challenge yourself:

·   RX+ the weight

 

Timing:

·   Have a strategy for each block of work