13 December 2018
Warm-up: 500m Row, 3 Rounds: 10x Single Leg DB RDL, 8x DB Hang Squat Clean, 10x Supermans on the floor
Strength: Cleans (yes, Squat): 5×5 Slightly heavier than last week. Try for TnG but dropping is ok!
Stamina (don’t post on board): 2 Rounds: 800m Run with sandbag, 400m Farmer carry, 200m Sled push.
- DB Thruster (40/25)
- DB Step-ups (40/25) (24/20)
- Burpee Deadlifts (so, place dumbbells on the ground, then jump back with chest to ground, then deadlift up)
Durability: 3 Sets:
30 Seconds: Strict toe to bar / 30 seconds rest
30 Seconds V- up / 30 seconds rest
30 Seconds Barbell roll outs / 30 seconds rest