Warm up:
Fish Game
3x
10 pull ups
10 weighted OHS
10 box jumps
Strength:
Squat
Find your TRAINING max for the day - weight, reps, set a goal and DO IT!
Deadlift
5-5-5 at 65/75/85% of 90% of your 1 rep max
Metcon:
Black jack
KB swings 24/16kg
Sit ups - advanced can do GHD sit ups
* Always adds up to 21
20 KB swings and 1 sit up
19 KB and 2 sit ups
all the way down to
1 KB swing and 20 sit ups
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