Wednesday 18, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute HSPU
1 minute Toes 2 bar

Strength:

Strict press

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

21 minute EMOM

Minutes 1-4-7-10-13-16-19  Twenty 20 calorie row
Minutes 2-5-8-11-14-17-20  Two hundred 200m run
Minutes 3-6-9-12-15-18-21  Twenty 20 calorie airdyne

Cash out:

10 rope climbs