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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