14/10/19

Deadlift

5 x 5 with a 30X0 Tempo
Superset immediately with;
5 x 8 Good Mornings with 30X0 Tempo

Rest 90sec. x 4-5 Sets
18min. Working Window

Metcon (Time)

For Time teams not 2
3 Rounds:
15 Cal Row/ bike
15 Wall Balls

Immediately into;

3 Rounds:
12 Cal Row/ bike
12 Wall Balls

Immediately into;

3 Rounds:
9 Cal Row/ bike
9 Wall Balls

Alternate..so one wallballing one rowing/biking