Warm up:
5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk
Skill/Stabilizer:
Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement
50 each day
Strength:
We are at 5x5 for 70% of your max this week - time flies when your getting strong!
Strict press
5-5-5-5-5 @70%
Super set
Plate raise with a twist to both right and left
15-15-15-15-15 20/10kg
Metcon:
We are having LADIES week in the house - ooooooo yaaaaaaa
Elizabeth
21-15-9
Power cleans 60/42.5
Ring dips - any modification including bands is double reps
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