Wednesday September 25th, 2018

IWT 'Burn the Witch'
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PHASE A

10 Deadlifts, 50%
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
x 3 Rounds Starting back at deadlifts..

PHASE B
10 DB Push Press, 2 x 22/ 15
2-5 Bar Muscle-ups
2:00 AMRAP
- 20 Box Step Overs, 2 x 22.5/ 15kg
- 50 Double Unders
5:00 COMPLETE REST
x 3 Rounds Starting back at Push Press

PHASE C 'MIDLINE'
3 x
20 GHD Sit-ups
0:30 double KB Front Rack hold, 2 x 24/ 16
Rest as needed

PHASE D 'WWMWD'
4 x 10/10 Single leg Hammer Curls
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