Wod 1 20 deadlift 90/70 20/16 cal row 20 HSPU/ thrusters 40/30 20 burpees 20 HSPU/thrusters 40/30 20/16 cal row 20 min Amrap Wod 2 Gymnastics holds TABATA 16 rounds 8 rounds of each Hollow rock hold Superman hold
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim