3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING
Ready
3x
1 min pulsing side plank
30 v-ups 5 kg plate - 1 min to complete
Cycle 2 Week 1
Bench Press
****ADD 2.5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%
Strength
Front Squat
5-5-5+
65/75/85%
Metcon
3x
10 power cleans 60/42.5kg
10 burpee box jump overs 24/20in
THEN immediately into
3x
10 front squats 60/42.5kg
15 toes 2 bar
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