Wednesday 12th June, 2019

AM Session:

30min bike erg
Every 2:00 complete:

1- 25ft HSW

2- 3 bar Muscle Ups

3- 10 burpees over the Box
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PM Session:

Deadlift:

5 x 5 reps, 70%
Before each set, complete:
2 depth jumps to vert jump.
Rest as needed between.
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Accessories:

10-8-6-4-2
Glute bridges (with building weight)
100ft OH DB Walk, 2 x 15 between sets.

This is not for time, just for movement quality.
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Intervals:

2:00 on, 1:00 off:
8 cal ski
1 rope climb
Max reps OHS, 35 in the remaining time.

The workout is over with either a 4 round CAP, or you reach 50 OHS.

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