Monday 19/12/16
A. WARM-UP (30 sec each) x4
-side lunges
-1 leg KB DL
-snow angels
-hollow rocks
-inchworm
-barbell goodmornings
B. E2M FOR 16MINS
DEADLIFT (BOTC)
x5 @60%
x3 @70%
x2 @80%
x1 @85%
x1 @90%
x1 @95%
x1 @95+%
x1 @95+%
C. WOD
21-15-9 (time cap: 3min)
box jumps
KB swings (RX: 24kg/16kg , Sc: 16kg/10kg)
rest 2 mins
21-15-9 (time cap: 3 min)
T2B
push ups