Wednesday 15.4

At The GYM version


1.
Deadlift

1 x 20 reps with your stronger mixed grip
1 x 10 reps with your weaker mixed grip
1 x 10 reps with your weaker mice grip

*Add five kilos to last weeks sets.
(Last week we started with 50%)
Warm up again with sets of fives up to about a 70-75%.

2.
Conditioning
For Max Reps on Each minute
EMOM24
1. Box over jump
2. Ground to Overhead @42,45/30kg barbell
3. Burpee
4. Rest

OR

Anywhere version

1.
Strength
3-4 rounds of
5 Turkish Get Ups (Right arm)
5 Turkish Get Ups (Left arm)
10 Single leg deadlift into press (R)
10 Single leg deadlift into press (L)
10 Hollow chest flies

*Rest as needed, for quality

2.
Conditioning

For Max Reps on Each minute
EMOM24
1. Chair step ups
2. Odd Object Ground To Over Head
3. Burpee
4. Rest