Monday 03/09/2018 – September 3, 2018


Monday 03/09/2018

Movement Prep
2 Rounds
10m duck walk
5 wall facing squats
10 single leg hip extensions (each side)
200m run

Strength & Conditioning
Back Squat (3Rm)
10 minutes to build to a 3Rm (ensure you build up correctly)

Metcon
Chest-To-Bar Pull-ups (max effort buy in )
straight into workout no rest.
Metcon (Time)
2 Rounds
50/35 calories
15 Burpee over bar
12 Thrusters 42.5/30
9 CTB pull ups

Accessories
2 Rounds
12 ghd back extension
30 sec hs hold
20 hollow rocks

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