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