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Mr & Mrs Joshua | Wednesday | 29/11/23

Warm Up: 2 Rounds

10 Cals

10 Good Mornings (E/B)

10 Squats (E/B)

10 Sit Ups


10 mins to build to weights using in workout.


WOD: 3 RFT & 3RFT


RXD Option:


3 RFT:

400m Row

30 Straight Leg Sit Ups

15 Deadlift (110/75)


3 RFT:

400m Row

30 MB Sit Ups

15 Back Squats (80/55)



SCALED Option:

3 RFT:

400m Row

30 Straight Leg Sit Ups

15 Deadlift (80/60)


3 RFT:

400m Row

30 MB Sit Ups

15 Back Squats (60/45)


Finisher:

3 sets x 30 secs

Sit Ups

Plank

Hot Hands


Accessory Work:

3 sets x 5 reps

Deadlift

Back Racked Lunges

Bent Over Rows


Top Up:

6 secs Sprint

24 secs Easy x 8

1 min rest

1, 2 or 3 sets

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