Warm up:
800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip
Skill:
Binder
Strength:
This week our strength and metcon will be combined in barbell and kettlebell complexes
Last day of our complex series and on to 17.4 tomorrow - what is your predictions?
5-7 rounds
3 reps per round
1 rep is = to:
2 power clean
1 front rack lunge right leg
2 front squats
1 front rack lunge left leg
push press to back
2 back squats
Rest between rounds
Add weight
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