14.10.20

PART A
Core strength
x3 rounds
6-6 side plank pulses
6/8 hollow 1 leg v-up (each leg)

Deadlift warm up
then
every 90 sec for 5 sets
3-5 Deadlift @climbing weight

PART B

ENGINE
3 sets of:
8′ AMRAP
400/500m run
80/100 double unders
400/500m run
80/100 double unders
in the remaining time max calories on the bike/row erg
Rest 2′ between sets

HEAVY DAY
4 x 8 one-leg deadlfit
4 x 8 one arm Db press
4 x 10 2-db chest supported row
4 x 8/10 Dips