Wed 20. Aug
a) mobility 3min
1:00 each
sumo squat stretch
scorpions
lying hip cross over
b) warm up 4min
amrap 4min
10 air squats
10 good mornings
10 scap. push ups
c) deadlifts 15min
set 1 5 reps at 83%
set 2 3 reps at 88%
set 3 1+ reps at 93%
d) conditioning 12min
amrap 12min
12 deadlifts 60/45kg
9 wallballs 20/14lbs
6 push-ups
e) core 4min
tabata (20sec on / 10sec off) x 8 sets
russian twists 20/14lbs
Skill Class 18:00
deadlifts + wall balls