Wednesday the 26th of January.



Emotm x 12


1st 12 Box Jump overs or 12 Weighted Step ups

2nd 10 HSPU or 20 sec HS hold or Wall Walk Hold

3rd 10 Double DB Front Squat

4th 20- 30 sec Hollow Hold


For Time :


9-12-15-18-15-12-9 Row or Bike

5 Clean and Jerks after each set 60/40kg


* Time Cap 15 mins








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