Wednesday 9th December.

Amazing work on the Back squats! A full house of some incredible pb’s #strongerbutnotbulky #barbellsbeforebarbies  #proven

 

enjoy todays #cardio!

Amrap 10

20 cal row

15 Russian swings

 

rest 3 mins

amrap 10

8 push up

16 wall ball

32 double unders

 

rest 3 mins

 

amrap 10

20 cal row

15 Russian swings

 

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Sunday 6th December

A. Hand stand skill work

B. For time

400m run

21 Deadlifts 100/70

21 bar over burpees

400m run

15 deadlifts 100/70

15 bar over burpees

400m run

9 deadlifts 100/70

9 bar over burpees