Tuesday 24, July 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
3x10
Good mornings
Lunges e/s
then
50 squats - BAR only focus on how you feel - hips, knees, driving out of the hole - EACH rep counts use it

Strength
Back Squat
80/85/90/95%
5-3-2-2

Metcon
3mins
200m run - as fast as you can (AFAP)
Max effort HSPU
4mins
400m run - (AFAP)
Max effort wall balls
5 mins
600m run - (AFAP)
Max effort HSPU
6mins
800m run - (AFAP)
Max effort wall balls
Score = total number of Wall balls and HSPU