Tuesday 6, October 2015

Warm up:

10 minutes to complete - same as yesterday

Skill:

10 minutes

Kipping pull ups

***If you have kipping pull ups, you are working on max effort strict pull ups

Strength:

Back squats

Warm up:
10 at empty bar weight
8 at 40% of your new 1 rep max
6 at 60% of your new 1 rep max

Work sets:
8-8-8 at 70% of your new 1 rep max

Metcon:

Tabata Mile

20 seconds - SPRINT
10 seconds - recovery, jog/walk

For one mile

For every 10 seconds you are over 10 minutes you owe 10 burpees