Wednesday October 17th, 2018

IWT 'Burn the Witch'

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PHASE A

10 Deadlifts, 60%
5 to 10 Ring Dips (strict and controlled
2:00 Max Calorie Assualt bike (RPE 10)
2:00 COMPLETE REST
3:00 Rest completing 50ft handstand walk into 10 free standing HSPU
x 3 Rounds Starting back at deadlifts..

PHASE B
10 DB Push Press, 2 x 15
5 to 7 Bar Muscle-ups
2:00 AMRAP
- 20 Box Step Overs, 2 x 22.5/15kg
- 80 Double Unders
5:00 COMPLETE REST
x 3 Rounds Starting back at Push Press

MIDLINE
3 x 40 GHD Sit-ups
3 x 20 Hip Extensions
3 x 10 OH walking Lunges, 50/30kg


WWMWD
10 x 5/5 Forwards Backwards lunges
forwards then back is ONE REP.. no pause

Choose a heavy KB

rest 60s between sets

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