Warm up:
Fish game
3x
10 PVC dislocates
10 Strict chin ups
10 Sit ups
Ready:
8 minute EMOM
7 double KB sit ups
14 knees 2 elbows
Strength:
Week 3 Cycle 2
Back squats
5-3-1+
75/85/95% of your 90% of your 1 rep max
Metcon:
7 min AMRAP
40 KB swings 24/20kg
30 push press 40/30kg
20 push ups
IMMEDIATELY following 400m SPRINT - UNDER 2 minutes or 30 burpees
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