Warm up:
3x
2 min jump rope
1 min burpee
Skill:
Day 4 of our push pull routine - this a month long process folks, YOU will have pull ups when we are done, and some badass push ups
6x
5 strict pull ups
10 one leg push ups - switch legs either every set or at 5 reps every set
Strength:
Bench press
7x8 at 70%
s/s with 10 plyo push ups
Metcon:
12-9-6-3-6-9-12
KB wings 32/24kg
Thrusters 52.5/37.5kg
Pull ups - strict
Toes 2 bar
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