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15th December 2019

WOD WOD, December 16, 2019

Merry Liftmas

Warm-up
A) Full-body gym length athletic warm-up
B) Glute Flow
Deadlift (Weight)
0-10mins – E2M x 5:
3 x Deadlift working upto 75-85% ( Not max )

10-20mins – E2M x 5 :
3 x Push press working upto 75-85%%

20-30mins:
@Conversational pace AMRAP – M4M

6 Strict ring dips/Banded ring dips/Parallette dips
6/6 Heavy DB rows

*Week 3 of 3 for this strength session

COOL DOWN
2 Mins p/sde banded hip flexor
2 mins p/side banded lats

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