15.06.23

No 6am class until Monday.

ArxLite

16,18 or 20 AMRAP

10 Deadlifts

5 Burpee Ring row

10 Divebombers

50 Jump Rope

WOD

1. Strength

EMOMx10: 2 Back Squats, across – you choose the weight

2. Conditioning

5 Rds:

15 T2B

20 Cal Row

25 WB (20/14)

• 20 Front Leg Swings  on each leg
• 20 Back Leg Swings  on each leg
• 20 Side Leg Swings  on each leg
• Hold Pike Stretch  for 2 minutes
• Hold Pancake Split  for 2 minutes
• Hold Middle Split  for 2 minutes