3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING
Ready
3x
1 min plank
1 min plank up downs
Cycle 2 Week 1
Deadlift
****ADD 5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%
Metcon
You have 16 minutes (8 minutes per side) to complete
50 calorie row men + woman over 5'8
35 cal row woman + men under 5'6
21 KB swings right arm 24/16kg
15 KB front squats right arm 24/16kg
9 KB shoulder to OH right arm 24/16kg
Row and then repeat it all for the left arm
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