Friday 13, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Strength:

Deadlifts

3-3-3-3-3

Metcon:

12 minute EMOM

10 wall balls 30/20lbs

30 Double unders - 60 singles

Cash out:

100 ball slams 20lbs