Thursday 7, January 2016

Warm up:

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

Pull up Day 2 program

Strength:

Back squats

12-10-8 warm up

4-4-4-4-4 at 90% of your 1 rep max

Super set with Bar step ups 10 each side x 5 sets

Metcon:

4x
20 wall balls 20/16lbs
15 push ups
10 ring dips
Then
1000m row