Wednesday 2, September 2015

Warm up:

200m JOG
4x
10 air squats - GET LOW
5 pull ups - STRICT
3 burpees - YOU KNOW
then
200m SPRINT

Stabilizer:

100 double KB sit ups - through out the course of class

Strength:

Back squats
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Metcon:

3x
400m run
40 jump squats
4 box jumps