Monday 20, April 2015

Warm up:

1 minute - med ball thrusters
2 minute - gate swing
1 minute each side - side lunges

Stabilizer:

Elevated feet plank hold
Max effort x 3

Skill:

Hanging bar movement of your choice
3x max effort

Strength:

Deadlifts
5-5-5 warm up
5-3-1+

Metcon:
1000m row
then
5x
30 hand to hand kettlebbell swings 24/16kg
30 wall balls 20/16lb