Tuesday 14, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

5x max effort
Elevated push ups
Strict chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Back squats

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

If when you hit your 5th single you still have more - lets go I want to see those P/R faces

Metcon:

12 min EMOM

Minute 1-4-7-10 - 15 pull ups
Minute 2-5-8-11 - 20 wall balls
Minute 3-6-9-12 - 10 burpees