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
3x 1 min EMOM
1 min wall walk - think side to side not up and down
1 min walk ups
Strength
Back Squat
5-5-5+
ADD another 5kg to your 1 rep max for a total of 10kg now added
65-75-85% of your NEW 90% of your max
Metcon
Oh "Karen" you B***h
2x
25 Wall balls 20/14lb ladies you must use the blue balls
25 Ball slam wall balls -thought of this on Saturday - you are welcome
25 Double tap wall balls
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