19 July 2017
Warm-up: 2 Rounds: 500m Row, 20x Barbell Good morning, 200m run to Audley, 20x Air Squat.
Strength: Deadlift: 7-5-3-3-1 Each set to be done as heavy as possible.
- Thruster (115/75)
- Slam Balls (30+/20+)
- and reduce weight to (95/65) for sets of 18 and 21
Cool Down: Planks: 4 X 1:00 on / 0:30 off
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