Friday 7, July 2017

Warm up:

400m run - start with a clock must be under 2:10
Every second over 2:00 = burpee
*SEE coach for exceptions

3x
Partner stretches
Shoulder stretch - on bar
Seated stretch - facing each other
Arm stretch

Ready:

7 Min EMOM
30 second reverse plank hold
10 v-ups

Strength:

Back Squat
Cycle 4 week 1
*add 15 kg from original 1 rep max
5-5-5+
65/75/85% of 90%

Metcon:

NKIB 4
3x
175 m run
15 ground to overhead 42.5/30 or 35/25kg
8 minute time cap
then
"Annie"
50-40-30-20-10
Double unders
Sit ups