Wednesday 26, August 2015

Warm up:

400m jog
2x
High knees
High kicks
Butt kickers
Lunge steps
Then
20 push ups

Stabilizer:

100 ab mat sit ups

Strength:

Power clean
5x3 building to heavy set
then
Squat clean
1-1-1-1-1-1-1

Metcon:

Karen sits

2 minute wall sit
150 wall balls 20/16lb
2 minute wall sit

*** every time you break or rest on wall balls 30 second wall sit