Wednesday 25, February 2015

Warm up:

5 min AMRAP - Partner style
2-4 partners can do this together
P1 - 200m row SPRINT
P2-P4 body weight movements
    air squats
    lunges
    push ups
Rotate through the group

Stabilizer:

30 KB sit ups

Skill:

Hang cleans 3x3

Strength:

Bench press
5-5 warm up
5-3-1+ 75/85/95% of your 90% of your 1 rep max

Metcon:

1000m row
then
3x
25 wall balls 20/16lb
25 box jumps 24/20in
25 ring push ups