Saturday 1th of November 2017 – November 25, 2017


Saturday 1th of November 2017

Movement Prep
2 Rounds of;

Alternating every 5 metres between High Knees & Butt Flicks, for 50m
Sprint back 50m
7 Good Morning’s w/barbell
10 Squat Jump’s

Strength & Conditioning
400m Run (Time)
Max Effort 400m Run

2min rest no more then repeat
400m Run (Time)
Max Effort 400m Run

Metcon
Metcon (AMRAP – Rounds)
24 Minute EMOM

1 – 12-15 Calories
2 – 40m Sled Push
3 – 2-4 turkish get ups
4 – 15-20 Box jump overs
5 – 8-12 Strict press 42.5/30
6 – 45second weighted plank 20/15

Pick a number that you can hold across all 6 rounds, or increase on.
You should never need to decrease, know your own body and pick numbers that suit.

Extras
Metcon
10 Minute EZ Cool Down,

First 5 minutes nose breathing only, last 5 in through the nose out through the mouth.

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