Saturday 9th of December 2017 – December 9, 2017


Saturday 9th of December 2017

Movement Prep
2 Rounds

20m Frankensteins
10m hip openers
4 wall facing squats (arms vertically extended)
10 broomstick lifts

Strength & Conditioning
600m Run (Time)
3min Rest
600m Run (Time)

Metcon
Metcon (AMRAP – Rounds)
20 Minute EMOM

1 – 24 Hollow rocks
2 – 8 Snatch grip deadlifts 80/60
3 – 4-8 wide grip strict pull ups
4 – 14-18 HRPUS
5 – 20m tyre push

Extras
Metcon
10 Minute Cool Down Bike

First 5 minutes, nose only breathing.
Second 5 Minutes, in through nose, out through mouth

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