Wednesday October 10th, 2018

IWT 'Burn the Witch'
https://www.instagram.com/p/BoJB_MLnXwX/?utm_source=ig_web_copy_link

PHASE A

10 Deadlifts, 50%
5 to 10 Ring Dips (strict and controlled
4:00 Max Calorie Assualt bike (RPE 10)
2:00 COMPLETE REST
1:00 Rest completing 50ft handstand walk
x 3 Rounds Starting back at deadlifts..

PHASE B
10 DB Push Press, 2 x 15
3 to 5 Bar Muscle-ups
4:00 AMRAP
- 20 Box Step Overs, 2 x 22.5/15kg
- 80 Double Unders
3:00 COMPLETE REST
x 3 Rounds Starting back at Push Press

MIDLINE
3 x 30 GHD Sit-ups
3 x 20 Hip Extensions
3 x 10 Jefferson Curls

WWMWD
100 Reverse Lunge + Curl and Press
https://www.instagram.com/p/BnTdSbSn5O0/?utm_source=ig_web_copy_link

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