Warm up & mobilise

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DEADLIFT

3 x 8

- 90sec rest between sets

- Maintaining good form throughout

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MUSCLE UP PROGRESSION

or 

PULL-UP STRENGTH WORK

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WOD

9min AMRAP

12 x Single Russian KB Swings 24/16kg

12 x Burpee to plate (10kg) 

EMOM 1 x Rope Climb  

 *Compare to May 3rd 2016

3-2-1 GO!!! 

 

 "Difficult roads often lead to beautiful destinations"

 

 

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