Friday 6, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)

Ready
6 minute
Hollow Rock

Strength
Back Squat
5@65/70/75/80%

Push Press
5@65/70/75/80%

Metcon
7x
7 push press 60/40kg
21 double unders
7 front rack lunges e/s 60/40kg