Group Warm up-
2 rounds of
2 mins on a machine
20 reverse lunges
Gym length Crab walk
30s Hang
3 wall walks
5 Press ups
Strength :-
Mad Cow Week 11 Squats
*Please make sure you have a spotter for your last set whether thats 1 person each side of the barbell or someone behind you-
Workout:-
Strength in Depth Sanctioned Event
"Creeping Death"
20 minute Time Cap
100 Wall balls 9/6
75 Toes to bar
75/50 cal Assault bike
75 Double dumbell STOH 22.5/15
100FT Single Arm Overhead Walking Lunge 22.5/15
* You can AMRAP this in pairs or tackle as an indy :)
*Scales - Abmat sit ups
* RX plus 30kg/20kg OHL
