Wednesday the 23rd of October

Strength : Deadlift 

Every 2:30

4X 4 @60-65% 

4 X 3 @70-80%

* super set with a 5 Strict Chins first set  and 5 Strict pulls for next set. 

Conditioning :  Every 2 mins for 10 mins 

5 Thruster 50/35kg + 5 Hang Power Cleans 50/35kg

Core : 5 rds not for time 

10 Plate sit ups

20 Russian Twist with plate 

15 secs Hollow hold or scale to Hollow tuck