THURSDAY

Wrist wraps/tape

Lifters- optional

Knee sleeves

Completed AFTER WOD

Strength Development

DB Bench Press

10 – 8 – 6 – 4 – 2

5 Sets @ 2 minutes/set

Focus:

·  engaged core, good chest position

·  through to full arm lockout

Partner WOD

16 Minute AMRAP

“With a friend”

·    6 Deadball Ground-to-Shoulder

·    12 Squat Cleans (RX 60/40 Kg)

·    100 meter run together.

Break work as required.

You have a kettlebell “Friend” (RX 24/16 Kg) that must not touch the ground (be held) from start to finish of WOD.

Each time KB put down – 20 Burpee penalty.

Focusing on:

·   Pacing

·   Breathing and form

·   Challenge yourselves