Friday, 15 December 2017

deadlift

 

with a partner

3:00 backs squats  

3:00 ghd sit ups

3:00 assault bike

3:00 hand stand push ups  

3:00 burpee box jump overs

3:00 barbell front rack hold

Wednesday, 13 December 2017

10 min- teams of 3

20 plate hops

:20 max effort row/bike

15 overhead squats

 

6 rounds

5 bench press

max effort pull ups  (varying)

 

6 rounds

3 power cleans

5 depth jumps

10 back extensions