Hero WOD Laura
21 min AMRAP with a Partner
30 calorie Row
20 Burpees Over Rower
10 Power Cleans RX 70 kg
Endurance WOD
5 min Run, 5 min Row Erg
4 min Run, 4 min Row Erg
3 min Run, 3 min Row Erg
2 min Run, 2 min Row Erg
1 min REST between Run & Row Erg
Pull day
A1 4×8 deadloft
A2 4×8 pull ups
A3 4×10 seated close cable row
A4 4×10 high pull
A5 3×10/12 side shoulder raises
A6 3ss 12 ghd sit ups + 15 superman back extension
Full body lower focused
B1. 3x 12 Deadlift
B2. 3 ss 15 goblet squat + 15 dumbbell hip thrust
B3. 3 ss 20 suitcase back step lunges + 15 Machine hip abduction
B4. 3 x 12 Shoulder press
B5. 3x 12 Machine row
B6. 3 ss 15 push ups + 15 trx wide grip row
B7. 3 ss 20 crunches with leglift + 20 russian twists + 20 floor back extension
