Friday 29 of September 2017 – September 29, 2017


Friday 29 of September 2017

Movement Prep
2 Rounds

12/9 Calories
15 Banded pulse squats
10 Scorpions
6 Single leg glute extensions

Strength & Conditioning
Front Squat (3-3-3-3)
Perform @ 75% of 1RM tempo – 4-2-1

Metcon
Metcon (Time)
3 Rounds
20 Barbell partner lunges 42.5/30
20 syncro sit ups
20 Syncro KB Swings 24/16
20 syncro sit ups

Buy out – 400m farmers carry 32/24 (alt every 100)

Extras
Metcon
3×12 (each side) Single Leg Romanian Deadlift

3×12 (each side) Banded Straight leg Kick Back

3×12 Banded Rear Delt Fly (high to low)

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