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Competition - Sa 07.08.21

1. Conditioning

John Rankel


As many rounds as possible in 20 mins of:

6 Deadlifts (102/70kg)

7 Burpee Pull-ups

10 Kettlebell Swing (American)s 32/24kg*

200m Run


*Pull Up Bar at 15cm above highest reach.


2. Midline Work

A. EMOMx10: Alternate between:


- 40sec Weighted Prone GHD Hold

(hold a hip extension face down with a plate across your chest)


- 20sec Weighted Supine GHD Hold (face up with a plate)


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