April 17, 2019 – Strength and Conditioning

Use 90% of 15RM

A. Deadlift 2 x 20

Deadlift
– 2 sets of 20 reps @ 90%
Rest as needed

B.

For Time:
1 Deadlift @ 100/60 kg
2 Strict Pull-Ups
3 Single Arm Dumbbell Devils Presses
4 Handstand Push-Ups
5 Dumbbell One-Arm Overhead Walking Lunge Steps
6 Pistols
7 Burpees
Handstand Walk 8 meters
9 Push-Ups
10 Calories of Assault Bike
11 Calories of Rowing
12 Muscle-Ups

To be performed just like the song, 12 days of christmas song
Ie; 1 DL, 1DL 2 St P/Us, 1DL 2 St P/Us 3 Devils Presses
Adv – DL 150/ 90kg

HSW Options – 16 HS hip taps – 4 Wall Climbs

MU – Ring/ Bar. Options – Talk with Coach

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