MONDAY 31 October 2022

Warm-up
AMRAP 7
10 Alternating Lunge twist
10 Good Mornings (Hands behind head)
10 Ring Rows
10 Hanging knee raises

1x (Empty bar)
10 Thor Ext
20 Deadlift
20 Bent Over Row
-Focus on contracting lats

S&T
Deadlift
Set 1: 5 Reps @ 60%
Set 2: 4 Reps @ 70%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%+
Set 5: 3 Rep Max

Workout
“Stripes”
20:00 EMOM
min 1: 5 Wall Walks
min 2: 15 Toe to Bar
min 3: 15 Box Jump Overs
min 4: 20 KB Swing 24/16kg

*Scale down with 2 reps if you fail to complete a movement