LIFTS

Push Press 2 x 8 – work up to a heavy double

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
10 Minute AMRAP
10 Pull Ups
10 Push Press 50/35kg
200m Run

Fitness
10 Minute AMRAP
10 Body Rows
10 Push Press 35/25kg
200m Run

THROWBACK THURSDAY

Woodrow maximizing his mobility back in Feb 2013