CLASS

Opens 16.4/17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 102/70

55 wall-balls 9/6

55-calorie row

55 handstand push-ups

Masters 55+

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 84/55

55 wall-balls 9/6

55-calorie row

55 push presses, 43/30

EXTRAS

Bent Over Barbell Row

6 Sets of 6-8 Reps

*Aim for a 90 degree angle at the hip with a flat back.

*Pull to the bottom of the rib cage.

*Technique before Load

Mobility- Ankles

A. Spend a solid 5 mins foam rolling calfs and soleus (lower leg)

B. Using a 20kg plate against the rig spend 2 minutes each side in an angled ankle stretch.