wod
Warm-up
Deadlift (Weight)
Hit a heavy set of 5 lower and re set deadlift
Met Con (Time)
GRUNT
5 rounds in pairs Indian file
220/250m row:
20 Dumbbell Bench/floor Press @ 15/22.5
5 rounds in pairs Indian file
220/250m row:
20 Dumbbell Bench/floor Press @ 15/22.5
Rest 5mins
FITNESS EXTRAS
4min AMRAP
400m run
20 double KB snatch @ 12/16kg
Max burpees over KB in time remaining
90sec cardio machine
10/10 left/right banded monster walks
3/3 slow and controlled dead bugs