Monday 18, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Deload week - set up bars go over moves

31 min AMRAP
31 lateral burpees
31 power cleans 60/42.5kg
31 toes 2 bar
31 box jumps 24/20inch
31 squat cleans 60/42.5kg
31 pull ups
31 double unders
31 deadlifts 80/60kg
31 sit ups
31 back squats 60/42.5kg