Monday 30th of October 2017 – October 30, 2017


Monday 30th of October 2017

Movement Prep
Every 30 Seconds for 3 Minutes,
100m Sprint

then
2 Rounds of
5 Wall Facing Squats
10 Pushups

Strength & Conditioning
Shoulder Press (5-5-5)
Set 1 – 5@40%
Set 2 – 5@50%
Set 3 – 5@60%

Metcon
Metcon (Time)
Light 17.5

10 Rounds of;

9 Thrusters 30/20
35 Double Unders

Extras
Metcon
4 x 30 Second Hold

Flat Palm, Double Overhead Plate Hold 10/5 (each hand)

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