13/02/2018 – February 13, 2018


13/02/2018

Movement Prep
2 Rounds
20m High knees
20m Butt flicks
10m lunge with twist
10m duck walk

Strength & Conditioning
Back Squat (10-10-10 @65%)

Gymnastics
Metcon (AMRAP – Rounds)
(EMOM) – RX SC
1 – 3 Strict HSPU 6 Kipping / 9 Pike push ups
2 – 6-10 Strict CTB / Pull ups
3 – 20 Arch rocks / 30 sec Arch hold

Metcon
Metcon (AMRAP – Rounds and Reps)
INC ladder 4-6-8-10-12etc
30 D/us
Front Squats
Push-ups
AKB Swings 24/16

Extras
3 x
Bench press (9 reps every 3reps 20sec hold at extension) 80% body weight

3 x 12
Landmine rows (70/50) use a towel

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