Tuesday Workout of the Day

CGBP @21X1
8,6,4,2 rest 2 min btw rounds

+

10 SA dumbell snatches 30/20
Row 400 or Run Cul de sac
Elbow Plank hold 45 sec
X5

[wptab name=’8:30 Strength’]

A. Deadlift (add 10lbs to your 1RM then take 90% for the following:)
65% X 5
75% X 5
85% X 5+ (as many as you can but no more than 10)
75% X 5
65% X 5

B1. Front Racked Barbell Lunges (Stationary) @2020 X 10/leg; rest 90s
B2. 1 Arm DB Row @30×1 X 6-8/arm, heavy X 4 sets

C1. Seated Leg Curl from bench using band X 2011 X 10-12; 30 sec
C2. GHD Sit Ups @20×1 X 12 X 3; 30sec

[/wptab]

[end_wptabset]

Murph climbs the Police wall at Wills Park.