Saturday Desember 13th

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

Deficit Deadlift
4 sets x 5 reps @ 75%
Stand on a 10 kg Plate (3-4 cm)
Rest 2-3 min

WOD:

Partner Workout:

4 Rounds for time:
6 Wall Walks
12 Shuttle Runs (2*6 m)
18 SA Devil press
24 m SA Overhead Walking Lunges (4*6 m)
30/22 Cal Erg

Cap 35 min
DB Weight: 1*22.5/15 kg (50/35 lbs)

Post WOD:

3 Rounds
12-15 Barbell Biceps Curl
12-15 Barbell Skull Crushers
12-15 DB Chest Flyes

Rest as needed between rounds and movements