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
Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …
A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …
Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …