• Neil Foley

WOAH Friday 12/02/21

10 min EMON

02 Front Squat

02 Front Push Press

02 Back Squat

02 Back Push Press

(From Behind The Neck)


5 min Rest


5 Rounds For Time

10 deadlift 60 - 80 kg/ 40 - 55 kg

10 Sit ups

10 Box Steps (Weighted if possible)


DB/KB Version


10 min EMOM

02 Goblet Squat R H

02 SA Push Press R H

02 Goblet Squat L H

02 SA Push Press LH


5 min Rest


5 Rounds For Time

10 SA Deadlift 5 R H + 5 L H

10 Sit ups

10 Box Steps (Weighted)

5 R H + 5 L H

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Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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