Thursday 6, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

5x

30 second each 

Hollow hold

Plank

Burpee

Strength:

OHS 5x3 at 75%

100 double kettlebell sit ups

Metcon:

20 minute EMOM

Odd - Back squats 102.5/80kg

Even - Deadlifts 102.5/80kg