Friday 23, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

20 kips
20 kipping pull ups
Stetch/Mobility

Strength:

Back squat
3-3-3-3-3 at 75%

Front squats
5-5-5-5-5 at 45%
FOR SPEED

Metcon:

"Hansen"

5x
30 KB swings 24/16kg
30 Burpees
30 GHD sit ups