Wednesday 13, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

50 one and a half sit ups

Strength:

OHS
4 rounds
3 minutes
15+ reps every round 40/30kg

Metcon:

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Push ups - hand release
100m sprint after each