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)
B. 5×10-15 Barbell or Ring Roll outs