MONDAY 22 January 2023

Warm-up
2x

10 Air Squat

10 Ring Rows
5 Walkers
30 Singles
10 Heel Touches
10 Thor Ext
20s Pidgeon (e.s)

1x (bar)
10 Pause Squat (1s)
10 Squat

S&T
5-5-4-4-3-3
Back Squat

*Work to a challenging/heavy weight

Workout

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀30/32/35Kg BB ♂ 40/45/50Kg BB