Tuesday 5, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

5x10 weighted back extensions - slow and tight

Strength:

Deadlifts
12-10-8 warm up
4-4-4-4-4 at 90% of your 1 rep max
super set with
5x10 glute ham leg raise

Metcon:

5 minute running clock
500 meter row
50 KB swings 24/20kg
Pull ups till the end of the 5 minutes - DO NOT SANDBAG ME HERE

Rest 2 minutes

5 minute running clock
500 meter row
50 KB swings 24/20kg
Burpees up till the end of the 5 minutes - DO NOT SANDBAG ME HERE EITHER

Score is total pull ups and burpees