Monday 26, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kick ups - wall or no wall
Hold for 2 count

Strength:

Strict press
5-5-5-5-5 at 80%

Super set with

Seated wide grip BB press
10-10-10-10-10

Metcon:

1000m row
then
21-15-9
OHS 52.5/35kg
Pull ups