Warm up:
This week will have a song incorporated into every days warm ups, but with that we have some lane drills for you first to get you a little more ready.
Lane drills
Song - "Flower" by Moby (better known as Sally Up, Sally Down)
Back squats 60/40kg
Skill:
Pull ups - NO BANDS work on whatever stage you are on
Stabilizer:
50 baby hollow rocks
Strength:
Deload Week
5-5-5 at 40-50-60%
Bench press
Metcon:
Well I screwed this one up - a short version of Chief :-(
3x3 min AMRAP
3 power cleans
6 push ups
9 air squats
Should be 5 rounds
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