Friday Apr 08

Deadlift Day

Warm Up

2 Rounds

200m Run

5 BB RDL

5 BB Front Squats

5 BB Press

2 Rounds

10 Scap Pull ups

10 Kip Swings

Strength

Every 4 min for 16 min

1km Bike or 500m Row or 400m Run

6 Deadlift @70%

Workout

4RFT 

30 Wall Balls 20/14 lb

500m Row or Ski

30 Box Jumps 24/20

400m Run

Extras

Nil this week. Deload week.

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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