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Wednesday 23rd March




Go every 5:00 x 4 rounds


  • 5 Back squats @ 80% 1rm

  • 7 Strict Pull-ups / Ring rows

  • 9 Natural grip DB Bench press As heavy as possible

10 Minute AMRAP


  • 3 Front squat 60/40kg

  • 30 Double unders

  • 3 Bar-facing burpees

  • 4 Front squat

  • 30 Double unders

  • 4 Bar-facing burpees

  • 5 Front squat

  • 30 Double unders

  • 5 Bar-facing burpees


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