Warm up:
2 minute row
Straight leg bear crawl - down and back
Lunge stretch - down and back
Frankenstein walk - down and back
PVC pass throughs
PVC dislocates
Skill:
3 x 1 min holds
Strength:
Back squats
10-8-6 warm up
4-4-4-4 at 85% of your 1 rep max
Metcon:
10 min AMRAP (this was Fridays workout)
15 front rack lunges 60/42.5kg
7 over the bar burpees
7 toes to bar
7 push press 60/42.5kg
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