Monday 09/10/2017 – October 9, 2017


Monday 09/10/2017

Movement Prep
3 x
200m Run
10 banded external rotations (5 each side)
10 Supine kettle bell press (5 each side)

Strength & Conditioning
Shoulder Press (5 (65%)-5 (75%)-5+(85%))
last set of 5 should be as many as possible without failure

Metcon
Double-Unders (Max)
Metcon (AMRAP – Rounds and Reps)
100m Run
8 Db thrusters 15/10
8 Weighted sit up 15/10

Extras
2 x
100m Single arm oh wall ball carry 9/6
30sec HS Hold (hands under shoulders not outside)

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