Monday 10/09/2018 – September 10, 2018


Monday 10/09/2018

Movement Prep
2 Rounds
300m Run
20 sec goblet squat (move around and mobilise)
20 sec Ring thoracic drill
12 Cossack kb sways

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

Metcon
Handstand Push-ups (max effort buy in )
straight into workout no rest.
Metcon (Time)
800m Run
20 Alt DB clean and jerks 25/15
20 Burpee pull ups
20 Front squats 70/45
20 Alt DB clean and jerks 25/15
800M Run

Accessories
5 Rounds
20/15 cal AAB sprints
2min rest between efforts stay moving

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