Wednesday 30, August 2017

  Warm up
Fish Game
3 x 10
Strict pull ups - lightest band if needed
OHS
Push ups

Ready
6 min EMOM
5 toes 2 bar
5 strict pull ups - neutral grip

Strength - deload week
Back Squat
Count Down 3x
6-5-4-3-2-1 @ 60%
6 reps with a 6 second hold in the bottom
5 reps 5 sec hold
4 and 4
3 and 3
2 and 2
1 and 1

 Metcon
Prison Rules
16 rounds at 15 seconds each per movement
1 minute rest between each movement or 16 rounds
3 Over head squats 52.5/40kg
3 Front squats 52.5/40kg
3 Back squats 52.5/40kg