Wednesday, 3 February 2016


Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings

Deadlift 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Partner WOD 20min AMRAP
AMRAP 20 mins: Burpee Box Jump Overs, Deadlifts and Wall Balls
Complete as many rounds as possible in 20 mins of:
5 Burpee Box Jump Overs
10 Deadlifts
20 Wall Balls
Partner workout.
Alternate movements.

Good luck, be safe.
Make good decisions.

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