Atherton & Cairns WOD’S

Warm up

200m Run
20 Banded GM
20m Spiderman
20 SL Glute bridges
200m Run
20 Banded press
20m Bear crawl
20m SLhops
200m Run

Strength

Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

Conditioning

On the 4:00 x 4 Sets:
35m Walking Lunge
15 Deadlifts (85/60kg)
15 Burpees