Warm up
100 double unders
3x
10 strict pull ups
10 GHD sit ups
10 OHS
Ready
5 minute EMOM
10 toes 2 bar
5 knees to elbows
Strength
Cycle 3 Week 1
Shoulder 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
50-40-30-20-10
Wall balls 20/14lb
Box jumps 24/20inch
*18 minute time cap
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