Tuesday 7, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 minute AMRAP
5 box squats 50% - just below parallel KEEP CHEST UP - ONLY DRIVE WITH LEGS
10 Bulgarian split squats - 5 each side - KEEP CHEST UP - IF TORSO IS LEANING NO WEIGHT

Strength
Back Squat
7-5-3-3-3
60/70/80/80/80%

Metcon
5x
10-20-30-40 KB swings 32/24kg
10 front rack box step ups between each set - KB's 24/16kg
20 min time cap

Extra Credit
5x
20 bicep curls - barbell or dumbbell
10 push ups
20 side pulsing plank - each side