Wednesday 23, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

5 minutes max effort
Double KB sit ups

Strength:

14 minute EMOM

ODD - 10 floor press 60/42.5kg
EVEN - 10 spider man push ups 5 e/s

Metcon:

15 power cleans 60/42.5kg
30 toes 2 bar
30 box jumps 30/24in
15 snatch 60/42.5kg
30 knees 2 elbows
30 double unders
15 push press 60/42.5kg
30 hanging leg raise - challenge yourself with legs straight out in front of you
30 pull ups