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
Comments