The hard core group didn't fail me and we had an awesome session. Everyone was then rewarded by why we live in the Sth Channel (picture - by Phil Hirst). The morning was a corker!
warmup
deadlift technique
3x bike, med ball cleans, lunges (60 sec each)
workout
10 min
45 sec on/15 sec off static holds
ring pushup, goblet squat, handstand, hang tuck, plank/side plank
10 min
deadlift (1/2 max) x 5
burpee x 5
amrap
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