Tuesday 3, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4x 1 min EMOM
1 min kick ups to wall or freestanding
1 min pull up bar hollow "swings"

Strength

Strict Press

5-5-5+ 

(another 2.5 kg add or a total of 5kg since your last 1 rep max)

65-75-85% of your NEW 1 rep max 90%

Strength

Overhead Squat

5-5-5+

ADD 2.5kg to your 1 rep max

65-75-85% of your NEW max

Metcon:

12 min EMOM

Odd 20 calorie airdyne

Even Max rep burpees - yes you have to get 10!