17/12/2014

Deadlift

8x8x @ 30X1

Rest 2 minutes between these sets
Focus on Tempo and perfect form
Add weight only if you can stick to the tempo.

Strength

Every 4 Mins for 12 Mins
3 Sets

1 Min AMRAP Lunges + Curls
Rest 30 Seconds
30m Farmers Carry (Heavy)

Metcon

AMRAP
12 Min EMOM

Odd- 30 Sec AMRAP Double Under
Even- 30 Sec KB Swing – Russian (32/24)