Thursday 12, July 2018

Warm up
100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom

Ready
7 minutes Downa nd back AMRAP
Duck walk
Banded side step
Inch Worms - down only focus on hamstring pull
10 Good mornings - banded or bar - HIPS BACK

Strength
Back Squat
5@70/75/80/85

Push Press
5@70/75/80/85

Metcon
6 min AMRAP
10 wall balls 20/14lb
5 box jumps 24/20in

Rest 2 minutes

6 min AMRAP
5 HSPU
10 toes to bar
PUSH!!!