1 April 2020
Warm-up: 3 Sets: 200m Run, 15x KB RDL, 10x Weighted Hip bridge.
Strength: Deadlift: 7-5-5-3: Increase load with each reduction of rep count. Perform 15 V-ups between sets. If you don’t have a barbell, perform 100 KB or odd object deadlifts not for time.
Stamina: 4 Rounds, not for time: 20x 1+½ Goblet squat (70/55), 20x GHD Sit up, 50m Banded buddy pull.
WOD: 3 Rounds: Complete the following in 4:00 – Rest 2:00 Between sets.
- Run 300+ Meters (the block at AllSport)
- 3x Deadlifts (155/105)
- 3x Hang Power Clean (155/105)
- 3x Shoulder to Overhead (155/105)
Note: this can also be done with a set of dumbbells or even a single dumbbell or kettlebell
Cool Down: 4 Sets: 30x Russian Twist with Slam ball/Plate/Dumbbell/Kettlebell