Friday 1, December 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rocks
Even - supermans

Strength
Back Squat
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
2x
200 double unders
50 single arm OH squat - 24/16kg
25 pull ups
OH squat should be one arm one round one arm the next :-)