Monday 16, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute HSPU

Strength:

Back Squats

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

15 minute EMOM

Minutes 1-10
7 toes 2 bar and 3 burpee pull ups
Minute 11 = 8 T2B + 3 burpee pull ups
Minute 12 = 9 T2B + 3 burpee pull ups
Minute 13 = 10 T2B + 3 burpee pull ups
Minute 14 = 11 T2B + 3 burpee pull ups
Minute 15 = 12 T2B + 3 burpee pull ups