25
11 '19
METCON
For time:
30/24 cals bike
then
21-15-9
Sumo deadlift high pulls 95/65
Knees to elbows
then
30 overhead squats 95/65
Health
Bar at 75/55
Abmat situps
Midline
3 rounds not for time:
15 GHD situps
15 hip extensions
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10min rowing moderate pace
Weightlifting
Snatch sot press 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
