Saturday 6th May 2023

S&S Warmup

3 Rounds of:

Halo x 5

Praying Goblet Squat x 5

Hip Bridge x 5

Strength

Pull-up Program

Warrior Pull-up Program

Or

Pullups 5 x 5

WOD

3 to 5 rounds of:

80m DB KB Farmer Walks

Goblet Squats x 10 or 5 DB FQ

Swings x 10 or DB SW

♀ 16-kg KB ♂ 24-kg KB
FIinisher

Hold 2 heavy KB for 5 minutes

10burpees every time KB touches the ground
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