Thursday, 21 January 2016


Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups

Back Squat 5x5
Back Squat 5x5 Use the same weight for each set.
Rest as needed between sets.
Do 5 Pull Ups between each set.

2x RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more
2 rounds, each round for time, of:
20 Wall Balls
20 Sumo Deadlift High-pulls
20 Box Jumps
20 Push Press
20 Row (calories)s
Rest 3 mins between each round.
6 minute time cap for each round.
Start 2nd round @ 9 minute mark.

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