Saturday 16th of December 2017 – December 16, 2017


Saturday 16th of December 2017

Movement Prep
3 Rounds
15/12 Calorie SPRINT
20m High Knee’s
20m Butt Flicks
20 x 2 Second Each Side, Heel to Ground

Strength & Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run

Metcon
Metcon (AMRAP – Rounds)
5 x 5 Minute EMOM’s

No Rest Between Each EMOM, move directly to the next movement.

1 -40-60 Double Unders
2- 10 Deadlifts 100/70KG
3 – 15 Pull Ups
4 – 10 Burpee over Bar
5- 100m Run

Extras
Metcon
20 Minute Cool Down

Walk, Bike or Row

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