thursday 13th July

0:00 - 27:00

A)

Dead lifts 5 x 5 @ 70% + 5kg

With

Bench press 5 x max reps @ 80%

-if they finish earlier get them started earlier.

 

32:00 - 57:00

B)

"Roy"

5 rds

15 x dead lifts (225,155)

20 x box jumps

25 x pull ups

(25 min cap)

 

Optional accessories

5 x 12 double k/bell rows

5 x 20 single leg calf raises

3 rds

45 second side plank each side

60 second plank

2 min rest