Thursday 13, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:
7 minute EMOM
5 strict pull ups
3 strict HPU

Strength:

Strict Press
5-5-5+

90% of your 1 rep max then 65%, 75%, 85% of that for your sets

Metcon:

500m row

2 minutes or less
3x
1 min double KB OH Hold AHAP
75 double unders
30 alternating pistol squats

2 minutes or more
3x
30 burpees
30 calories air dyne
30 wall balls 20/16lbs