Tuesday 22, September 2015

Warm up:

200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups

Stabilizer:

50 Knees to elbow - if you drop from bar 30 second plank hold each time

Strength:

Deadlift
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at 100%b of your OLD     1 rep max

Metcon:

Run Run Run
3-3-3 minutes
5-5-5 minutes
7-7-7 minutes