Tuesday 13, December 2016

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:

Back squats
5-5-5-5-5 @70%

Super set with

Reverse rack lunges - 5 sets of 12 per leg 42.5/30kg

Metcon:

Nicole

• Run 400 meters
• Max-reps pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Every time you stop pull ups you run :-)