LIFT: Bench Press 5 x 3 WOD: 30 Dual KB Front Squat @ 24/16 kg 20 Dual KB Hang Power Clean & Push Press 10... Read More
WOD
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LIFT: Back Squat 3 x 5 WOD: 500m Row 25 Burpees 500m Row 25 Burpees
WOD: 6 Rounds 10 Bench Press @ 75% 5RM 20 Alt. DB Snatch @ 50/35 250m Row Sprint -Rest as needed between Rounds-
LIFT: Press – 5 x 3 WOD: 5 Rounds 1 min Max Calorie Row 1 min Bear Walk 1 min Max Calorie Assault Bike 1... Read More
LIFT: Deadlift – 5 x 3 WOD: 10 min EMOM 5 Goblet Squats @ 24/16 kg Active Plank Hold
SKILL: Rope Climb Technique WOD: 100-80-60-40-20 Double under’s* 25-20-15-10-5 DB Thruster’s @ 35/25 *sub Assault bike 60sec-50-40-30-20
LIFT: OH Squat – 2 x 5 WOD: AMRAP in 7 5 HSPU 15/10 Cal Assault Bike