Thursday 15, September 2016

Warm up:

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

Stabilizer:

50 hollow rocks
50 evil wheels
50 four count flutter kicks

Strength:

Back squats 8-8-8-8-8

Metcon;

1000m row
then
5x
20 wall balls
10 dips
then
800m run