MONDAY 23 October 2023

Warm-up
AMRAP 7
20 Singles/Doubles

10 Air squat

10s Squat hold

10 Thor Ext

10 Ring rows

S&T
Deadlift
Every 2:00 minutes, 5 Sets
3-3-2-2-1
Back squat
*Work to a heavy 1

Rest 2 minutes

4-4-4

Pause squat 2s
@55% of maximum weight in part 1 – Rest to recovery between sets

Workout

“Bye Bye Bye”
5 Rounds, For Time:
10 Dual Dumbbell Power Cleans 2×22.5/2×15
20 Wall Balls, 10/7
30 Double unders