Friday 12, July 2014

Skill:

You will be using it today

Strength:

Back squats
3-3-3 warm up
3-3-3+
70/80/90%

Then

DB box step ups with a knee drive at top
2x20 AHAP

Stabilizer:

10 hanging leg raise
30 of each movement below
sit ups
side crunches right
side crunches left
atomic drops
crunches
reverse crunches

Metcon:

Back side of building
Down and back = the workout :-)

Wall walks - belly to the wall as close as possible on your hands fully extended and move to the side down and back
Each SECOND time you come off the wall - 10 Frog squat broad jumps

Told you get used to being upside down this week!