22/11/2017

A. Deadlift – build to a heavy tng set of 5reps with good form.

B. 12min in pairs.
1- 1 round of DT*
2- Burpees
*person 2 Burpees until person 1 has completed 1 round of DT then you rotate and vice versa. Score is total Burpees at the end of 12mins.

Rest 3min

C.12min in pairs.
1- 12 HSPU*
2- Cal Row
*person 2 rows until person 1 has completed 10 HSPU then you rotate and vice versa. Score is total calories at the end of 12mins

*scale HSPU to 30s HS Hold or 15 HR Press Ups

*1 round of DT:
12 Deadlifts @70/50
9 Hang Power Clean @70/50
6 STOH @70/50
Scale weight accordingly.