1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side seperately
Ready
5 min EMOM
30 second duck walk
15 second jump squats
Strength
Snatch
15 minutes
CATCH in the HOLE
Metcon
21-15-9
Airdyne calories
Thrusters 52.5/37.5kg
then
15-12-9
Row calories
Hang squat cleans 52.5/37.5kg
then
12-9-6
Over the bar burpees
OHS 52.5/37.5kg
No comments:
Post a Comment