Friday 15th of December 2017 – December 15, 2017


Friday 15th of December 2017

Movement Prep
3 Sets of;

5 E/Leg High Box Step Up’s
7 Scap Push-Up’s
7 Banded Pull Apart’s (Knuckles Up)

Strength & Conditioning
Front Squat (3-3-3-3-3)
Build to a Heavy 3RM for the day.

Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP

20 Syncro Russian Kettlebell Swings 24/16
20 Kettlebell Suitcase Deadlifts 24/16
20 Syncro Jumping Lunges

Extras
Metcon
3 Set’s

10m Sled Push
10 (5 Each Side) D-Ball Bear Hug Lunges (Tough weight)

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