Friday 17th of November 2017 – November 17, 2017


Friday 17th of November 2017

Movement Prep
5 Minute AMRAP
10m Banded Walk, 5m each side
10 Banded Pull- Aparts, focus on tight shoulder blade squeeze at the top of each repetition.
30 second Hollow Hold

Strength & Conditioning
Front Squat (5-5-5)
Set 1 – 5@65%
Set 2 – 5@75%
Set 3 – 5+@85%

Last set should be max reps, but not to failure.
Know your body!

Metcon
Metcon (AMRAP – Rounds and Reps)
Synchro Partnered Cindy

5 Pull-Up’s
10 Push-Up’s
15 Air Squats

All movements must be syncrhonized at top and bottom, apart from the pull-up’s which only need to meet at the top together at the same time.

Extras
Metcon
3 Sets of;

8 Bench Press
8 Double DB Supine Bench Row

Weight should be able to be unbroken for first or even the second round as well, but heavy enough that the third set should need to be broken in two sets.

Rest as needed between sets.

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