Tuesday 9, June 2015

Warm up:

4 minutes jump rope - any style
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

You will notice skill and stabilizer are gone for right now - second lift is replacing "skill" and I am testing time out this week before adding stabilizer or skill in.  If you have time after strength before the metcon, add it in.

Strength:

Deadlift
5-5-5 at 70/80/90% of your 90% of your 1 rep max

Strict press
50 at 70% of your 90% of your 1 RPM - this will take as many sets as needed to get through

LOG YOUR SETS

Metcon:

2000m row

GET THIS SHIT DONE FAST