AS A GROUP - with your Coach watching to make sure you DO IT!
200m jog
200m SPRINT
200m jog
50m duck walk
Skill:
3x
6 count down push ups - 6,5,4,3,2,1 - 6 push ups with a 6 second hold in the bottom, then 5, then 4, and down to 1 pus up with a 1 second hold
Super set with
Max effort chest to bar chin ups
Strength:
Back squats
5 sets of 5 reps at
55/63/70/77/85%
Warm up sets should be 2-3 sets of 8-10 reps to get the kinks out and light
Metcon:
12 minute EMOM
3 hang cleans 60/42.5kg
5 Chin ups
7 KB swings 32/24kg
No comments:
Post a Comment