20 Tuesday, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second plank
30 second plank jacks
30 second up downs

Strength:

Front squats
15 minutes to find 1 rep max

Metcon:

12 min AMRAP

2-4-6-8-10-12...

Front squats
Shoulder 2 overhead 60/42.5kg