Monday 10, April 2017

Warm Up:

Fish Game
3x
10 OHS
10 Sampson stretch e/s
10 Pull ups
Then
40 calories on the air dyne

Ready:

7 min EMOM
5 Kang squats
5 STRICT pull ups

Strength:

Deadlifts
5-5-5+
65%-75%-85% of your 90% of YOUR 1 rep max
Last set of 5 is not to failure, but to find a NEW rep max

Metcon:

4x
50 double unders
400m run
30 Calories Air dyne
20 Calories rowe
10 Deadlifts 102.5/70kg
NO rest during the round - rest up to 3 minutes after each round
20 minute time cap