Wednesday 15, March 2017

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

Kettlebell Complex
20 min AMRAP

10 KB single leg deadlifts each side AHAP
10 push ups
10 KB sib=ngle arm OHS each side AHAP
10 strict pull ups
10 KB swings - same weight as deadlifts
10 push ups
10 KB goblet squats - same weight as deadlifts and swings
10 strict pull ups

Then

4x500m row SPRINT with 1 minute rest between