Wednesday 9, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

Ready
70 KB swings unbroken

Strength
Bench Press
5-3-1+3-5+
75-85-95% of your 90% of your 1RPM

Metcon
12 X EMOM
5 up downs
100m SPRINT