3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING
Ready
3x
1 minute plank
30 russian twist -5 kg plate 1 minute to complete
Strength
Cycle 2 Week 1
Back Squat
****ADD 5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%
Metcon
7 min EMOM
30 double unders
MAX reps DB snatch 50/35lb
Rest 3 minutes - LONG ENOUGH REST TO PUSH BOTH 7 MINS
7 min EMOM
10 wall balls 20/14lb
MAX reps DB lunges 50/35lb
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