Sunday, September 18, 2016

Monday 12, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill/Stabilizer:

50 double KB sit ups

Strength:

12 min EMOM
every 30 seconds
5 SLDL 80/60kg

Metcon:

Fight Gone Bad

3x 5 minute EMOM with a 1 min rest between rounds

Minute 1 Wall ball AMRAP
Minute 2 Sumo deadlift high pull AMRAP
Minute 3 Box jumps AMRAP
Minute 4 Push press AMRAP
Minute 5 Row for calories

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