A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
FOR TIME:
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100