Wednesday, September 2


Tabata Double unders

10 back extensions

10 hip extensions

10 GHD sit-ups

10 jumps from knees to feet landing in a squat

10 box jumps on a low to medium height box – spring on to box

10 PVC pipe shoulder pass throughs

Burgener warm-up



Clean Grip Deadlift- 3×75%, 3×80%, 3×90% + reps (wider grip than reg deadlift, hook grip and sink you butt lower, chest up, eyes forward)



AMRAP 15 Mins:

10 Snatches (catch in a full squat)

50 Double unders


L1- choose weight and/or single unders

L2- 95/65 lbs

L3- 135/95lbs


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