Wednesday 18, July 2018

 Warm up
500m row
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
5-3-3-3 at 75/80/85/90%

Strength
Push Press
5-3-3-3 at 75/80/85/90%

Metcon
60-40-20-40-60 DB snatch 50/35
50 double unders between sets
Split the reps arm for arm - CF games standard