Monday 16th of July 2018 – July 16, 2018


Monday 16th of July 2018

Movement Prep
3 Rounds
30 single skips
30sec HS hold
6 Wall facing squats

Strength & Conditioning
Thruster (4-4-4-4)
*between each set complete 12 push ups (slow down fast up)

Metcon
Metcon (AMRAP – Rounds and Reps)
Inc ladder
3-6-9-12-15-etc
30 D/us
Burpee box jump overs 24/20"
Power cleans 62.5/42.5

Extras
Metcon (Time)
3 Rounds
600m Row
1-1 rest
* damper must be on 10 aim for under 25 stroke rate

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