Warm up: 7 minutes
1 Minute Hang
10 Presses with pause at top Bar only
10 OH squats with Pause “coach Position” bar only
 
Strength: (20 min)
In Pairs (one persons work is the others rest – one person completes both drills)
A1) BB pendalay bent over rows. 4 x 10
– alternate with:
A2) Hollow Holds, 4 sets.
45 seconds
30 seconds
20 seconds
*Aim to Maintain a perfect hollow position throughout your whole time!
 
Met-con: (29 minutes)
25 Minute EMOM
5 Rounds
15 Wall Balls    9/6  6/5  5-3/3
7 Deadlifts 100/70  80/55  60-40/45-30
12 Cal Row
6 Dumbell Burpees   15/10  10/5  5/ bw
30 Double unders/ 50 singles

 

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