Friday 22/06/2018 – June 22, 2018


Friday 22/06/2018

Movement Prep
2 Rounds
50m Partner carry
Syncro 20m
Karaokes
High knees
Butt flicks

Strength & Conditioning
Shoulder Press (Max reps )
3 Rounds
300m Run
Max unbroken strict press 42.5/30

Metcon
Metcon (AMRAP – Rounds and Reps)
18min AMRAP
40 Thrusters 42.5/30
40 TTB
40 Cal Row
40 Suitcase deadlifts
40 Ring Rows

* set up a second bar @ 70/50 this bar will be held by the non working athlete at the top of the deadlift, if an athlete does not and a rep is completed there is a 5 burpee penalty.

Extras
50
Deadball squats 65/45kg (must be sets of 5)

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