Thursday 19, 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 T2B

Strength:

Deadlifts

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:

7x

6 back squats 102.5/70kg
15 calorie row
9 HSPU

11 minute time cap

Cash out:

5 minute plank hold - DON'T drop just reposition side, side, plank, leg up, etc....