Monday 15, May 2017

Warm up

Invisible Fran
21-15-9
PVC pipe thrusters
Scaled pull ups - think jumping

Ready

7  minute EMOM
10 plank up downs - elbow to hands
10 up downs - feet to hands and back out - hands stay on ground

Strength

Deadlift
3-3-3+ at 70-75-80% of your 90% of your NEW max

Metcon

3x
400m sprint - seriously sprint
1 min max rep deadlifts 102.5/80kg
1 min max rep toes 2 bar