Wednesday 18, November 2015

Warm up:

3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat

Skill:

3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:

Back Squats
3-3-3

Front squats
3-3-3

Over head squats
3-3-3

Metcon:

5x
15 KB swings 32/24kg
15 burpees

Complements of Chris Spealler