Friday 20/07/2018 – July 20, 2018


Friday 20/07/2018

Movement Prep
2 Rounds
500m Row
4 strict pull ups
30sec goblet squat hold

Strength & Conditioning
Deadlift (10-10-10-10)
No touch deadlifts ( the barbell is not allowed to touch the ground during the set).

* Between each set complete 6 extremely explosive squat jumps

Metcon
Metcon (Time)
(Paired)
6 Rounds for time
30 Wall balls 9/6
15 TTB
10 Squat cleans 70/45
5 Muscle-ups

* while 1 athlete works the other must complete 20/15 calories then you can switch and continue on from where athlete 1 finished.

Accessories
5 x 10 Bench press @ 65%
* between each set barbell 21s (7 B-half 7 T-half 7-full)

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