Monday 27, November 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 rock
Even - Double tap wall balls

Strength
Overhead Squat
5-5-5 at 65-75-85%

Strength
Shoulder Press
Cycle 5 Week 1 add another 2.5kg
5-5-5 at 65-75-85% of 90% of your NEW 1 RPM

Metcon
12 Min AMRAP
250m row
10 Push press 42.5/30kg - unbroken modify to do so
5 HSPU