Monday 25th of September 2017 – September 25, 2017


Monday 25th of September 2017

Movement Prep
3 x
4 Burpees – 100m Sprint
10m Spinderman crawl
6 Tempo wall Squats

Strength & Conditioning
Back Squat (6-6-6)
Perform @ 70-75% of 1rm
* Low bar back squat
Back Squat (4-4-4)
Perform @ 80% of 1RM
*Low bar back squat

Metcon
Metcon (AMRAP – Rounds and Reps)
16Min AMRAP

12 OH lunges 42.5/30
15 Burpee over bar
12 TTB
15/12 Calories

Extras
Metcon
4 x 10 Single Leg GHD Hip Extension
4 x 10 DB Bent Over Row

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