Friday 4, September 2015

Warm up:

200 meter jog
4x
10 air squats
5 strict pull ups
3 burpees
Then
200 meter sprint

Stabilizer:

100 elevated pulsing side plank  - each side

Strength:

Strict press

12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Metcon:

Descending Ladder 12-1

Jump lunges
Plyo push ups