FRIDAY 4 November 2022

Warm-up
3x
10 Push-up
10 KB Deadlift
10 KB Swing
20s Handstand hold

S&T
3 Rounds
10 Bench Press (1/2 BW, 3/4 BW, 1/1BW)
100m Dual KB Overhead Carry (2×24/2×16)
10 Bent Over Barbell Rows (40,50,60) (30,40,45)
100 Dual KB Farmers Carry (2×24/2×16)

Workout
“Lost in Translation”
3x
3 Rope Climbs
9 Dual DB Power Clean and Jerk 2×25/2x15kg
12/9 Calorie bike