Monday 5, June 2017

Warm up

100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS

 Ready

7 min EMOM
15 cal airdyne or 10 cal on the rower
8 burpees

Strength

Cycle 3 Week 1 Wendler
Bench Press
5-5-5+
ADD 2.5kg to upper body and 5kg to lower body 1 rep max from Cycle 1
90% of your NEW 1 rep max then 65/75/85%

 Metcon

5x
500m row SPRINT
rest 1 minute between rounds
Score is your best 500m time - keep notes on all 5 rounds