Friday 23rd of February 2018 – February 23, 2018


Friday 23rd of February 2018

Movement Prep
2 sets;

12/9 Calories
5 e/side Single Leg unweighted Deadlifts
20 Second Hollow
20 Second Side Hollow
20 Second Arch Hold
20 Second Side Hollow

*Transition each Hollow and Arch position without using your hands, roll from position to position. HOLDING your hollow

Strength & Conditioning
2k Row (Time)
Max Effort 2k Row

NOT a max-effort row, try and treat this as an increasing pace row. First 500m at around 60% effort, second @ 70%, third @ 80 and bring home the final 500m strong!

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

400m Run
30 Sit-Up’s
20 Air Squats
10 Push-Up’s

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