Monday 7, August 2017

Warm up

3 minutes jump rope - work on double unders
3 minutes rowing
4 minute AMRAP
5 burpees
5 pull ups

Ready

Tabata
Toes 2 Bar
Bar hollow hold
16 rounds 20 seconds work 10 second rest

Strength

Back Squat
5-5-5+ 65/75/85% of 90% of your new 1 rep max

Metcon

20 Minute EMOM
Even - 20/15calorie row
Odd - Clean and jerk 60/42.5kg
*add 1 rep every minute start at 1 end at 10