8 April 2020
Warm-up: 3 Sets: 2:00 Aerobic cardio (Bike, Row, Run etc), 12x DB Hip Bridge, 12x Goblet Squat.
Strength: Deadlift: 7-5-3-3: Increase load with each reduction of rep count.
Stamina: 3 Rounds, not for time: 20x Turkish Get up (10/side – split up as needed), 20x DB walking RDL, 200m Single arm Farmer carry, switch arms after 100m (Sub 60 second/ side march in place if unable to walk).
WOD: 16:00 Ascending ladder:
- 5x Strict Push-ups
- 5x Toes to bar or V-up or Toes to Pole
- 5x Kettlebell swing (53/35)
- Run 50m
- 10-10-10, 15-15-15, start over from 5
Cool Down: 4 Sets: 30 second Hollow hold (holding DB Overhead), right into 20x Alt. let V- ups (with weight still in hands), 20x Russian Twist with weight.