Tuesday 18, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

6 min EMOM

Advanced - 6 burpee box jumps overs

Intermediate - 4 burpee box jump overs

Beginner - 3 burpee box jump overs

Strength:

Back Squats

3-3-3+ at 70/80/90% of YOUR 90% of YOUR 1 rep max

Metcon:

3x

50 foot rack lunge 60/40kg

50 double unders

2 muscle ups