Tuesday
HYBRID Strength/Work Capacity
Warm Up:
6-5-4-3-2-1 reps of
Bench @ 95
Dead Lift @ 115
Goblet Squat @ 20kg
1) 8 Rounds
3x Deadlift - increase weight each round until you find a weight where 3 is hard but doable
Pigeon Stretch
3) 5 Rounds for time
8x Pull Ups
6x Clapping Push Ups
8x Box Jumps
8x KB Swing @ 32kg/24kg
1x 120m Run
4) 4 Rounds
12x Superman's
12x Slashers 6R/6L
12x weighted sit ups (plate on chest)
48x flutter kicks (single count, hands under butt)
