Monday 11, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 side planks

Strength:

Front squats
4x3 minute rounds
15 reps every 3 minutes at least 60/40kg

Metcon:

5x
400m run
30 sit ups - weighted
15 deadlifts 102.5/80kg