WARM UP

2x

200m Run

8 KB Banded good mornings

3-5 Strict pullups

WOD

For time

10x

10 Dead lifts RX-60/40kg   ADV-70/50kg

10/7 Bar pushups

7/4 Strict pullups

Then

8-12-16-20-24

STO’S RX-50/35kg   ADV-60/40kg

After every set complete a 200m run

40 Minute cap.

HIIT

WARM UP

2x

50m Run

8 Banded good mornings

5 EB STO’S

Then

1 Round of the wod without the burpees @ 6-7 RPE to adjust your weights and reps if required. In the early few rounds you should get approximately 1-1:30 on the BFB’S.

WOD

8x 3 Minute rounds

In each 3 minutes complete

16 Double KB dead lifts 24/16kg

16 STO’S 40/30kg

12/9 Cal bike

In remaining time max bar facing burpees

Rest 2 minutes after each 3 minute round

Score = total combined BFB’S.