Warm up:
Lane drills
Skill:
Bergner warm up
Stabilizer:
50 four count flutter kicks
Strength:
Strict press
5-5 warm up
5-5-5 65/75/85% of your new 90% of your NEW 1 rep max
Metcon:
5x
5 rack lunges each side 60/40kg
10 front squats
5 bar facing burpees
10 min time limit
2 min rest
.
5x
8 thrusters 50/32.5kg
8 KB swings 24/20kg
8 pull ups
8 min time limit
Total "workout" time 20 minutes
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