Thursday, April 27, 2017

Thursday 27, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

10 minute EMOM
10 floor press 50/30kg
10 push ups

Strength:

5-3-1+ Week


Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Bench Press

Metcon:

EMOM till completion

10 wall balls 20/14lbs
every minute remainder of minute
Row / Bike until you  reach 150 caloires

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