Wednesday 6, January 2016

Warm up:

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

Skill:

25 sit ups
25 evil wheels
25 weighted v-twist each side

Strength:

Strict press
12-10-8 warm up
4-4-4-4-4 @ 90% of your 1 rep max
Super set with push press
5x10 at 50% of your SP weight

Metcon:

15 minute EMOM

Minutes 1,4,7,10,13 HEAVY clusters - 5 reps
Minutes 2,5,8,11,14 Strict pull ups - 10 reps
Minutes 3,6,9,12,15 Box jump overs - 15 reps