Monday 29/01/2018 – January 29, 2018


Monday 29/01/2018

Movement Prep
3 x
9/6 Cal
10m spiderman crawl
4 HS shrugs

Strength & Conditioning
Front Rack Lunge (20-12-6-20)
Second set of 20 should be heavier than first and aim to keep all sets tough

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
300m Run
15 HSPUS
7 Power cleans 80/52.5

Extras
4 x
12 Single leg GHD back extensions (6 each 2 sec pause at top each rep)
Max effort weighted glute bridge (use plate or dumbbell)
300m True form walk between sets

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