WORK CAPACITY
Warm Up:
5 minutes foam roller
3 rounds of
BB RDLs
BB Upright Row
BB Push Press
BB Back Squat
BB Good Mornings
1) Max rounds in 10 minutes of:
10 - 20kg KB/DB Swings
6 Push Ups
6 Ring Pull Ups
6 - 20kg KD/DB Lunges (3L/3R)
once complete, rest 5 minutes then
2) Max rounds in ten minutes of:
10 Ball Slams
6 Burpees
10 20kg KB Summo Deadlift
6 MB Sit Ups