Friday 14 October

Strength:

Deadlift 5 x 5 rep

If you did the workout yesterday, you’ll likely have sore quads and glutes. If the deadlifts aren’t feeling right because of that, don’t push them, just take it easy.

W.O.D.

• Row 500
• 20 Burpee
• 35 Pull up
• 20 Burpee
• Row 500

15 minute cap

Set a pace and try to keep it going. Scale the pull ups to jumping pull ups if required to keep intensity up.