Monday 5th of February 2018 – February 5, 2018


Monday 5th of February 2018

Movement Prep
3 Sets of;

5m Banded Lateral Squat Walk
20 Second Hollow Hold
7 Tempo Banded Pull Apart, Knuckles down
20 x 2 Second Each Side, Heel to Ground

Strength & Conditioning
Front Squat (Weight)
Every 2 Minutes for 10 Minutes, perform a max unbroken set of Front Squats at 40% of 1RM Front Squat.

Aim to have as full of a grip on the bar as possible!

Metcon
Metcon (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-Ups
25-20-15-10-5
Kettlebell Swings 24/16

Extras
Metcon
4 Sets of

8 Narrow Grip Bench Press @ 31X1 Tempo
10 Tempo HSPU Negatives, aim to perform as slow as possible on the way down, kick up everytime.
If you’re unable to kick up, work with a similar tempo set with Dumbell Strict Press with a neutral grip.

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