Tuesday 10, November 2015

Warm up:

3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups

Skill:

Seated L hold
Parallet L sit
Bar L sit

Strength:

Deadlifts

10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max

Metcon:

50 1 1/2 sit ups weighted
15 push ups
1 minute plank
50 mountain climbers each side
15 push ups
1 minute plank
50 double KB sit ups
15 push ups
1 minute plank
50 four count flutter kicks
15 push ups
1 minute plank