Wednesday Dec 22

Deadlift

Warm Up

2 sets

 2 min on C2

10m Bear Crawl

10m Spiderman Lunge

3 sets

10 Banded RDL

10 Banded Pull through https://www.youtube.com/watch?v=ZuKowDpVVXM

3 – 5 Deadlift (build up in weight)

Strength

Deadlift

5 x 5 @ 70 – 75%

Workout

5RFT

 60 DU

30 Sit ups

15m DB Lunge

RX+

KB – 24Kg/16kg

RX

DB – 22.5/16kg

SC

DB – 16/12.5kg

Fit

DB – 12.5/10 Kg

Extras

Engine Building

100 Wall Balls – Not for time

Accessory Work

3 Sets

15 Glute Bridge

15/15 Prone Banded Hamstring Curl

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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