Thursday 21, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
6 min EMOM
9 hanging leg raise
6 knees to elbows
3 toes to bar - strict if you can

Strength
Back Squat
Week 3 cycle 2
5-3-1+
75/85/95% of your 90% - you added 5kg this cycle

Metcon:
50 burpees
50 squat jumps
50 outside mountain climber - foot is planted on the outside of your hand - 1 to each side = 1
50 four count flutter kicks
50 squat jumps
50 burpees