Tuesday 14, November 2017

Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min stots press
1 min cuban press
use a bar if you can

Strength
Overhead Squat
3-3-3-3-3
Must end at 90% of your current max

Strength
Strict press
Week 3 Cycle 4
5-3-1+ @ 75/85/95% of your 90%

 Metcon
4 min AMRAP
Row calories 27/20
27 burpees
27 C2B pull ups
2 min rest
4 min AMRAP
Row calories 21/15
21 burpees
21 toes 2 bar
2 min rest
4 min AMRAP
Row calories 15/10
15 burpees
15 pull ups
***MUST GET 1 ROUND PER AMRAP
500m row under 2:00 for each missed round
Score = 1 point for each fully completed round