FRIDAY
WORK CAPACITY
Warm Up:
5 minutes foam roller
2 rounds of:
12 BB RDLs
12 BB High Pulls
12 Push Press
12 Good Mornings
12 Situps
1) With a running clock perform the following every two minutes for 20 minutes
10 KB Snatch (5L/5R)
2 KB Turkish Get Ups (1L/1R)
6 1 Arm KB Sit Ups (3L/3R)
2) 5 Rounds of
8x Kneeling KB Slashers @ 16kgs 8/8
8x GHD Raises or nordic leg curls
8x Ankels to Bar
60 sec side plank hold 30/30
