Wednesday 7.02.14

Buy in: 12 reps- cat/camel, bridges, side-lying bridges,ghd sit ups, toes to bar.

progressively load the Deadlift doing sets of 3 to ramp up to 85%.

Deadlift: 3 sets of 3@85% 


complete as many rounds as possible in 12 minutes of:

Row 150 meters (if the rower is tied up, sub 40 double unders)

7 ring dips

12 wall balls



Mike Alley